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181128

28
Nov

181128

Announcements

Friendsgiving Friday November 30th at 6:15 pm.

CrossFit Pally – CrossFit

Gymnastics

Pistols

A. 2×5 Negatives (with or without weight)

B. 3×8 leg pulses in bottom of pistol squat

C. 3×6 banded assist pistol

Weightlifting

Bench Press (5×5)

superset this with barbell hip thrusters 5×10

Metcon

Metcon (Time)

For time:

Wall balls 20lb/14.b, 10ft/9ft

RX:

10-20-30-40-30-20-10

Scaled:

5-10-15-20-15-10-5

ALL SETS MUST BE UNBROKEN*
CHOOSE wisely, if a set is not completed unbroken, you start over on that set.