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Butts and Guts

25
Jun

Butts and Guts

Announcements

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

CrossFit Pally – Bootcamp

Weightlifting

Partner GHD 3×5 w/ a 5 sec iso at 45%

Single leg GH bridge 3×10 E w/ a 5 sec iso

Metcon

10 Deadlifts (50% of 1rm)

10 Sit-ups

10 Burpees

10 Sledge-Hammers (each side)

100m Sprint

8 Deadlifts (60% of 1rm)

20 Sit-ups

20 burpees

20 Sledge-Hammers (each side)

200 m sprint

6 Deadlifts (70% of 1rm)

30 Sit-ups

30 Sledge-Hammers (each side)

300m sprint

4 Deadlifts (80% of 1rm)

40 Sit-ups

400m Sprint

2 Deadlifts (85% of 1rm)

800 m run

If anyone finishes early.

15 tire flips

30 minute time cap