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