11
Sep
hero wod 9/11
Announcements
3rd ANNUAL ALZ Fundraiser in memory of Kiran
Saturday Sept 15th
Workouts at 9AM, 10 AM and 11 AM
NO 8:30 AM Class
Donate here: http://act.alz.org/site/TR?px=5813272&fr_id=11202&pg=personal
CrossFit Pally – MetCon
Metcon
Metcon (Time)
For time:
2001m run or row (your choice)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m run or row ( your choice)
***If space works, chose one row and one run, but doesn’t really matter