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
