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Announcements

Attention Crossfit Crew: There will be programming for Thursday the 27th and a 4:45pm Crossfit class on Thursday the 29th as well. You can feel free to come in and utilize open gym instead.

CrossFit Pally – CrossFit

Weightlifting

Sumo Deadlift (5×3 at 75%)

Before doing Sumo DL, do 3×10 RDLs at 50-65% 1RM

Gymnastics

Pistols

if time allows, do some pistol progressions to prep for wod.

Metcon

Metcon (AMRAP – Rounds and Reps)

12″ AMRAP

8 Power Snatches 95/66

50 feet bear crawl

16 Pistols (8 each leg, don’t alternate)