WOD

CrossFit Pally – CrossFit

Weightlifting

Deadlift (5×5 at 75-80%)

superset each set with a set of strict pull-ups, max on the bar

Metcon

Metcon (Time)

For time:

Buy in: 400m run

then

100 -80-60-40-20 DUs

50-40-30-20-10 Ab mat sit ups

then

Buy out: 400m run

CrossFit Pally – CrossFit

Weightlifting

Clean and Jerk BB cycling (53% of 1RM)

EMOMx7

7 Hang Squat Cleans + 1 Jerk

6 HSC + 2 Jerks

5 HSC + 3 Jerks

4 HSC + 4 Jerks

3 HSC + 5 Jerks

2 HSC + 6 Jerks

1 HSC + 7 Jerks
same weight for entire EMOM

Metcon

Metcon (Time)

For time:

27-21-15-9

Wall Balls 20/14 10ft/9ft

Box Jump Overs 24″/20″

Power Cleans 115/85

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