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
