14
Sep
180914
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 – MetCon
Metcon
Metcon (Time)
12″ AMRAP
12 Bar Facing Burpees
18 Alt. DB snatches
9 Ring or box dips
12 Evil Wheel
–rest 3 minutes–
3 Rounds of:
75 Jump ropes (or 35 DUs)
10 R. Arm overhead walking lunge with 1 DB
10 L. Arm overhead walking lunge with 1 DB