WOD

3
Oct

201003

Pally Fit LLC – CrossFit/Fitness

Metcon

Metcon (Time)

Partner WOD:

For time

150 Clean & Jerks (115/85)

*EMOM (starting at 1-min) both partners perform 5 Burpees

Time Cap: 15-min
1 partner working at a time to complete the clean and jerks. Both partners working at same time during burpees.

Pace: REACH

Goal: Perform >10 reps each minute

2
Oct

201002

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Front Squat (10×3)

EMOM(10): 3 Front squats @60% of 1RM

Perform all 10 sets at the same weight, working on speed out of the hole

Rest remainder of minute

Metcon

Metcon (Time)

4 RFT:

200m Run

20 Step through Lunge (10R/10L)

200m Run

[Rest 90s]

*Wearing weight vest (20/14)

Time cap: 18-min
Pace: REACH

Goal: quick transitions, keeping a consistent pace during BOTH 200m runs

If you do not have a vest but would like to participate in the weighted element, you can add weight to a backpack

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