1
Oct
Mondays Metcon
Announcements
Monthly Social at Durty Nellies Wednesday Oct 3rd
7 PM
CrossFit Pally – MetCon
Weightlifting
Back Squat (5×5 at a manageable working weight)
Tempo: 2020
descend 2 seconds, no pause in bottom, ascend 2 seconds, no pause at top
Metcon
Metcon (Time)
25 minute amrap.
12Thursters 75/55
8 Pull ups
4 burpees
12 kb swings
8 burpees
400 m run
Metcon (Time)
25 minute amrap.
12Thursters 75/55
8 Pull ups
4 burpees
12 kb swings
8 burpees
400 m run