200904

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