7
Sep
800m Row Best Time followed by 500 M Row Best time
Announcements
New schedule goes into effect September 10th!
4:45 PM CrossFit
5:45 MetCon
7:15 Bootcamp
5:00 PM Hybrid on Friday’s
CrossFit Pally – Bootcamp
Record both times in your account under performance. You will only get one attempt at each distance.
Metcon
30 Minute Time Cap
300 Jump Ropes (150 Du’s)
300 m sprint
30 Plate GTOH
30 Horiz bb Pull-ups
3x :30 second sled push/pull sprints
3:00 wall sit
200 Jump Ropes (100 Du’s)
200 M sprint
20 Plate GTOH
20 Horiz bb Pull-ups
2x :30 second Sled push/pull sprints
2:00 wall sit
100 Jump Ropes
10 calories on bike
10 Heavy plate GTOH
10 Pull-ups
10 Tire Flips
1:00 wall sit
800m Row (Time)
Max Effort 800m Row
500m Row (Time)
Max Effort 500m Row
