200710

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Front Squat (3-2-1)

EMOM(3): 3 Front Squats @55%

EMOM(3): 2 Front Squats @65%

EMOM(3): 1 Front Squat @75%
No rest between EMOM’s!

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
(12:00 Time cap)