WOD

CrossFit Pally – CrossFit

Weightlifting

Shoulder Press (5×3)

Goal is to end heavy, close to a 3RM if not finding a 3RM

Metcon

Metcon (Time)

10 RFT:

2 Power Cleans 185/135

4 Strict HSPUs

8 Alt. Pistols

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

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