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WOD

14
Oct

191014

CrossFit Pally – CrossFit

Weightlifting

Push Jerk (4×5)

superset with 8 reps (per arm) of 1 arm DB row

Metcon

Metcon (AMRAP – Rounds and Reps)

10″ AMRAP

12 Alt. DB Snatches 50/35

12 DB Step ups 24″/20″ (same DB)

11
Oct

Open Fall 2019

CrossFit Pally – CrossFit

Metcon

Stay tuned for the first open workout of the 2020 Crossfit Games season!

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes