Tuesdays Metcon
CrossFit Pally – MetCon
Weightlifting
10 Minute emom (light weight for this week working on form)
5 reps with weight every minute
Power cleans 55/75lbs at most (modify with 7 heavy kb swings and 7 heavy kb hi pulls)
800m Run (Time)
Max Effort 800m Run
part a of wod (do this first and write down time on board before completing part b) after wod make sure you enter 800 m time to your profiles under performance.
Metcon
25 Minute Time Cap (includes the 800 m run)
Part B (start at any exercise of the 21 reps move to next station that’s open) Don’t move down to the 15 rep sets until all 21’s are complete
21 tire flips (2 people per tire pass it back and forth)
21 Burpees
21 Plate ground to OH 25/45
21 squats jumps ( touch the floor with your hands each time before exploding up and reaching for ceiling)
15 tire flips
15 Burpees
15 Plate Ground to OH
15 Squat Jumps
9 tire flips
9 burpees
9 plate ground to oh
9 squat jumps
If you finish in the allowed time hold a wall sit until failure
