200917

Pally Fit LLC – CrossFit/Fitness

Gymnastics

UBC 3.0

Complete 3-5 sets in 15-min:

Max Effort Dead hang from bar

10 Ring rows

30 Flutter kicks

50 Shoulder Taps

Max Effort Ring Support hold
Rest as needed between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP(7)

25m Sprint

7 T2B

25m Sprint

[Rest 1:1]
If you are unable to perform 7 T2B unbroken, decrease reps! Pick a number that you know you can consistently perform UB

*Athlete will start & finish outside in the parking lot at the wall