16
Sep
200916
Pally Fit LLC – CrossFit/Fitness
Weightlifting
Shoulder Press (1×1)
Strict press: Build to 1RM in 15-min
Rest as needed between sets
Metcon
Metcon (Time)
21-15-9
Wall ball Shots (20/14)
Calorie Row*
Box jump overs (24/20)
Time cap: 13-min
*Ladies perform 18-12-6 Calorie Row