3
Oct
181003
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