190213

Announcements

Please RSVP to the anniversary party on February 16th at 7 pm at JL’s in downtown Palatine!

CrossFit Pally – CrossFit

Weightlifting

Push Press (3×3 )

Increase weight each set, first set starts at 75-80% of 1RM

Metcon

Metcon (3 Rounds for reps)

“Frank the Tank”

5″ AMRAP

Buy in: 50 Wall Balls 20lb/14lb, 10ft/9ft

12 Deadlifts (225/155)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 35 Wallballs (20/14)

9 Deadlifts (275/185)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:

Buy-In: 20 Wallballs (20/14)

6 Deadlifts (315/205)

6 Lateral Barbell Burpees