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WOD

18
Sep

190918

CrossFit Pally – CrossFit

Weightlifting

Metcon (Weight)

12″ Alt. EMOM

a. 10-12 (total steps) DB step ups, barbell in front rack

b. Pick a kipping movement of your choice to work on (T2B, Pull-ups, C2B, or MUs)

Metcon

Metcon (Time)

3 RFT:

15 Burpee Box Jump Overs 24″/20″

15 T2B

15 DL 225/155**
**scale DL to 55% 1RM

17
Sep

190917

CrossFit Pally – CrossFit

Weightlifting

Snatch (6×2)

Pause 2 seconds at mid shin, full squat snatch

Metcon

Metcon (Time)

For time:

800m run

50 Barbell Thrusters 45/35

400m run

25 BB thrusters

1 2 3 250