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WOD

9
Aug

190809

CrossFit Pally – CrossFit

Weightlifting

Clean Complex (work up to a heavy single)

1 hang squat clean + 1 front squat + 1 power clean

Metcon

Metcon (Time)

“Ringer 2”

15-10-5

Burpees to target

OHS 95/65

7
Aug

190807

CrossFit Pally – CrossFit

Weightlifting

Front Rack Lunge (4×6 per leg)

Metcon

Metcon (Time)

Split Triplet

5RFT

7 strict pull-ups

75 DUs

10 1 arm hang DB Split Snatch 50/35

10 1 arm hang DB Clean and Split Jerk
*20 minute time cap