200821

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Back Squat (3×10)

10 reps @65%

10 reps @65%+5#

10 reps @65%+10#

Rest as needed between sets

Metcon

Metcon (Time)

For time:

Buy in: 50 Abmat Sit Ups

Then, 3 Rds:

– 10 Front rack GFY’s (75/55)

– 10 Bar Facing Burpees

Cash out: 50/35 Calorie Row

Time cap: 13-min
1 GFY = Reverse lunge (R) + Reverse Lunge (L) + Squat