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181003

3
Oct

181003

Announcements

Monthly Social at Durty Nellies Wednesday Oct 3rd
7 PM

CrossFit Pally – CrossFit

Weightlifting

Deadlift (5×5 at manageable working weight)

Tempo: 2020

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

Gymnastics

Pull-ups (5×3)

Tempo: 2020

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

Metcon

Metcon (Time)

3 RFT

30 DUs

10 Alt. Pistols

1 Bear crawl down/back

2 Rope climbs