21
Aug
200821
Pally Fit LLC – CrossFit/Fitness
Weightlifting
Back Squat (3×10)
10 reps @65%
10 reps @65%+5#
10 reps @65%+10#
Use 65% of the 1RM completed last week
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