Pally Fit LLC – CrossFit/Fitness


Back Squat ( [email protected]% [email protected]% [email protected]%)

*For the last set, it is AMRAP style, shoot for 3-5 reps.

**all % based off your training max – last set is AMRAP (training max is 90% of 1RM from W1)


Jump Rope for Heart (No Measure)

“Jump Rope for Heart”

15 minutes on the clock, jumping for as long as possible!

First 3 minutes will act as a retest of our baseline bench mark of either DUs, Singles, or Mountain climbers. Do the exact same movement you did for the original baseline that we did on February 3rd.

Then, you will spend the remainder of the time jumping for heart health. Another thing you can do is do all of the 3″ rounds.

A: 3″ Max DUs (AMRAP – Reps)

Find max DUs in 3 minutes

B: 3 min max singles (AMRAP – Reps)

C: 3″ Max Mountain Climbers (AMRAP – Reps)