Monday Make up last weeks missed 1 rep maxes and new technique

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

25 minute amrap

25 Heavy KB Squat Hi-Pulls

25 bench Dips (or 10 ring dips)

15 Tire-Flips

150 Jump Ropes or 50 Double Unders

Unbroken Wall Balls (As soon as you break for a rest you’re done, Push yourselves to the max….a 1 minute break will be given before restarting at the top so push your limits on this exercise. This exercise is the focal point of this WOD.)

1:00 Break then restart up top

Weightlifting

During strength we will make up any of the 8 exercises last week that we missed entering in the system. If all are done then we will work power clean technique ( modified version will be working cleans with a med ball.)