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