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WOD

12
Jul

Arms and Core

CrossFit Pally – Bootcamp

Weightlifting

Push Press 3×5

Wall Walk 3×8

Metcon

35 minute amrap

Sledge Hammers 40 (20 each arm)

20 chin ups vertically or horizontal.

400 m row or run

40 hr pushups

40 speed burpees

200 m run or row

40 close grip bench press-tris

40 weighted sit up passes (med ball off of wall)

15 calorie bike sprint

:90 second break then repeat

11
Jul

180711

CrossFit Pally – CrossFit

Weightlifting

Box Squat (6×2 at 80% +)

I’m sure this is a new movement to most of us, but hey isn’t that part of the fun =)

Metcon

Metcon (Time)

5 rounds for time:

200m RUN (FAST)

10 Bar facing burpees

2 minutes rest
Because there is rest built in this workout is designed to stay moving As FAST as You can, there should be no stopping or resting, rest during designated rest.

**If you are super fast on burpees, then go RX+ for 13 of them.