4
Sep
200904
Pally Fit LLC – CrossFit/Fitness
Weightlifting
Back Squat (3×10)
Backsquat
[email protected]%+10#
[email protected]%+15#
[email protected]%+20#
Rest 2-min between sets!
Record final set working weight (65% +20#)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP(12)
15 RKBS (50/35)
200m Run
30s Wall Sit w/ plate (25/15)
Plate rests on your legs while you are performing wall sit
50m Run = 1 rep
10s Wall sit = 1 rep
*22 total reps per round