26
Jun
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