Call Us: 847-485-9582

Thursday Bootcamp


Thursday Bootcamp

CrossFit Pally – Bootcamp


4×8 db bench press (heavy)

Followed immediately by tricep barbell bench press (burnout)

After finishing the segment above. Complete

3×8 sets of db bent over rows (heavy)


Ascending reps (20 minute time-cap)

5 burpees

5 Stability ball passes

5 Horiz barbell rows (underhand grip)

5 down-back sprints in bc room.

5 barbell thrusters 95/55 rx

Increase burpees, passes and rows by 5 every round.

Increase sprints and thrusters by 1 every round.