Back and Chest

Announcements

Sign up for the Row Raiser 7/7
https://www.eventbrite.com/e/row-raiser-2018-tickets-45491600602

CrossFit Pally – Bootcamp

Weightlifting

Pull-ups 3×3 w/ a 10 sec ISO at 90%

Reverse Flys 3x 10 w/ a 2 sec ISO

Metcon

4x 40 on 20 off (break after you finish 1 round of the 5 exercises)

1- Sludge hammer (20 sec left/ 20 secs right)

2- Ring Row/ Ring Hold (rows for 20 then hold for 20)

3- Bear Crawl

4- Dips

5- Crab walk