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