180910

Announcements

3rd ANNUAL ALZ Fundraiser in memory of Kiran
Saturday Sept 15th
Workouts at 9AM, 10 AM and 11 AM
NO 8:30 AM Class

Donate here: http://act.alz.org/site/TR?px=5813272&fr_id=11202&pg=personal

CrossFit Pally – CrossFit

Power Snatch (8×2)

I want a pull to the knee and a 2 second pause and then reset on the ground and go for a power snatch

Weightlifting

Metcon

Metcon (AMRAP – Rounds and Reps)

12″ AMRAP

12 bar facing burpees

9 power snatches 115/80

6 ring dips