WOD

CrossFit Pally – CrossFit

Weightlifting

Push Press (10 min. work up to heavy single then do 3×5 at 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

13″ AMRAP

18/15 cal row

15 DL at 50% 1 RM

10 Lateral over bar burpees

CrossFit Pally – CrossFit

Weightlifting

Bulgarian Split Squat (4×6 per leg, choose how you hold weight)

Single Leg DL (4×6 per leg)

Use two DBs

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets