WOD

CrossFit Pally – CrossFit

Weightlifting

Shoulder Press (10-9-8-7-6-5-4-3-2-1***)

***you will superset this with tuck crunch at the same rep scheme

Your shoulder press weight will be the same about 60-70% of your 1RM and ALL sets MUST be UNBROKEN so choose a weight that’s heavy enough but that you can manage unbroken the entire time

Metcon

Metcon (AMRAP – Reps)

10:00 EMOM

15 Wall Balls 20lb/14lb 10ft/9ft
If you cannot stay on 15 reps for the entire workout, scale reps down to a number between 10-14. Pick a number that you can hit consistently every minute unbroken. Don’t go cherry picking and start with 15 and then cut your reps down every couple of minutes. Own your journey and where you are at.

CrossFit Pally – CrossFit

Weightlifting

Deadlift (6-4-2**)

Complete a heavy 6 reps, then a heavy 4 reps, then a heavy 2 reps. Give yourself enough rest and challenge yourself with these weights/reps

Metcon

Metcon (Time)

4 RFT:*

400m run

15 Hang DB Clean and Jerk 50/35

10 Chest to Bar
*17 minute time cap