17
Sep
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