180907

Announcements

New schedule goes into effect September 10th!
4:45 PM CrossFit
5:45 MetCon
7:15 Bootcamp
5:00 PM Hybrid on Friday’s

CrossFit Pally – CrossFit

Handstand Walk Progression work

4 Rounds:

30 sec nose to wall handstand hold

1 around the world on box (pike position) in one direction*

change direction each round

Weightlifting

Paused Front Squat (5×3 at 65%)

3 second pause in bottom

Metcon

Metcon (AMRAP – Reps)

“Death By”

-20 UB DUs (buy in each round)

-Power Clean (60%)
to be RX must do DUs unbroken and work at 60% or your best guess at 60% of clean weight

scale 35 singles each round as a buy in or 10 DUs or 20 DUs just not unbroken, just remember 1 minute each round….