WOD

CrossFit Pally – CrossFit

Weightlifting

Sumo Deadlift (5×2 at 85%)

Primer movement:

do 3×8 per leg of single leg posted RDL with 2 KBs before the strength

Metcon

Metcon (Time)

For time*:

10-9-8—1

Burpee to target

Strict Pull up
*15 minute time cap

CrossFit Pally – CrossFit

Weightlifting

Clean Complex (15-20 min. work up to heavy set)

1 squat clean + 1 front squat + 1 Jerk + 1 back squat + 1 behind the neck jerk

Metcon

Metcon (Time)

4 RFT

10 Box Jumps 24″/20″

10 Ring push ups

10 DB DL 50/35

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