Mondays metcon – CrossFit Pally

Announcements

Monthly Social at Durty Nellies Wednesday Oct 3rd
7 PM

4×8 db seated shoulder press

Superset with

4×8 db rows

After each superset do max wall walks or :30 pepper shakers.

30 minute amrap

3 rounds of “Cindy”

1 Round of Cindy = 5 pull-ups, 10 push-ups, 15 air squats

400m sprint

10 tire flips

20 amsu

Repeat