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
Sumo Deadlift (5×3 at 75%)
Before doing Sumo DL, do 3×10 RDLs at 50-65% 1RM
if time allows, do some pistol progressions to prep for wod.
Metcon (AMRAP – Rounds and Reps)
8 Power Snatches 95/66
50 feet bear crawl
16 Pistols (8 each leg, don’t alternate)