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WOD

16
Jan

Metcon 200116

Pally Fit LLC – CrossFit

Metcon

Metcon (Time)

1000m row

then 5 rounds of:

5 ring rows

10 push-ups

15 air squats

1000m row

then 5 rounds of:

25 ab mat sit ups

40 plank shoulder taps

1000m row

then 5 rounds of:

50 singles (35 DUs)

10 supermans

1000m row

then 5 rounds of:

10 (each side) wb side tosses

10 ring rows

15
Jan

200115

Pally Fit LLC – CrossFit

Weightlifting

Clean Complex (20 minutes to work on complex, get heavy )

1 Squat clean + 1 front squat + 2 split jerks (try to switch feet each time)

Metcon

Metcon (Time)

For time:*

15-12-9-6-3

Deadlift 225/155 or 50-55% max

Burpees
*13 minute cap