24
Sep
Mondays metcon
Announcements
Monthly Social at Durty Nellies Wednesday Oct 3rd
7 PM
CrossFit Pally – MetCon
Weightlifting
4×8 db seated shoulder press
Superset with
4×8 db rows
After each superset do max wall walks or :30 pepper shakers.
Metcon
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