200820

20
Aug

200820

Pally Fit LLC – CrossFit/Fitness

Gymnastics

UBC 1.0 (5×10+20+10+20s)

Complete 3-5 sets in 15-min:

10 Bent over flyes

20 Straight arm Pull downs

10 Beat/Kip Swings

20s HS Hold
Rest as needed between sets

Metcon

Metcon (Time)

AMRAP(4)

500M Row

Max S-Pull ups

-Rest 4:00 –

For Time:

“X” S-Pull ups

500m Row

X=the amount of strict plu completed in the AMRAP(4)
Goal: complete the second part in 4-min

Record how many s-plu you completed in the notes

S-Plu modification: ring rows