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