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181001

1
Oct

181001

Announcements

Monthly Social at Durty Nellies Wednesday Oct 3rd
7 PM

CrossFit Pally – CrossFit

Weightlifting

Back Squat (5×5 at a manageable working weight)

Tempo: 2020

descend 2 seconds, no pause in bottom, ascend 2 seconds, no pause at top

Metcon

Metcon (Time)

7 RFT*

5 Thursters 75/55

5 Pull ups

5 burpees
*11 minute time cap