Monthly Social at Durty Nellies Wednesday Oct 3rd
7 PM

CrossFit Pally – CrossFit

Handstand Walk Progression work

Spend 15 minutes working on any or one of the following:

30 second nose to wall HS hold

20 marches, attempt back to wall position here

attempt walking or walking with a partner spotting you or walking towards the wall

10 donkey kicks with back towards wall


CP Girl Hit and Run (Time)

30 Snatches 115/80

300m run

30 Clean and Jerks 115/80

300m run

30 Burpees
Here we revisit this same wod from July 5th, do the SAME exact thing you did last time even if you feel you can increase weight. Attempt to get a faster time.

*Spend 10 minutes warming up and prepping for this wod*

Hybrid Bootcamp metcon

Bootcampers will be offered the option of:

A. Learning Handstand drills and reviewing how to do a hang power clean.


B. Front Squat 5×5 at 70%

Bootcamp Metcon WOD:

For time:

40 Alt. DB Snatches

300m run

30 Deadlifts at 65-70% of 1RM

300m run

30 burpees