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Mondays bootcamp

24
Sep

Mondays bootcamp

Announcements

Monthly Social at Durty Nellies Wednesday Oct 3rd
7 PM

CrossFit Pally – Bootcamp

Weightlifting

4×8 seated db press

Superset with

4×8 db rows

After each set do a :30 peppershaker burn out.

Metcon

30 minute amrap

3 rounds of “Cindy”

1 Round of Cindy = 5 pull-ups or(ring rows), 10 push-ups, 15 air squats

400m sprint or row

10 tire flips

20 amsu