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Announcements

Monthly Social at Durty Nellies Wednesday Oct 3rd
7 PM

CrossFit Pally – Bootcamp

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 (AMRAP – Rounds and Reps)

4×4″rounds with 1″ rest in betwee

Each round begins with 400m sprint then AMRAP style

A) 10 air squats + 7 burpees

B) 15 KBS + 30 HS hold or plank hold

C) 12 Suitcase DL + 7 toes to bar

D) Bear crawl down/back + lunge down/back