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800m Row Best Time followed by 500 M Row Best time

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