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Thursday bootcamp

13
Sep

Thursday bootcamp

Announcements

3rd ANNUAL ALZ Fundraiser in memory of Kiran
Saturday Sept 15th
Workouts at 9AM, 10 AM and 11 AM
NO 8:30 AM Class

Donate here: http://act.alz.org/site/TR?px=5813272&fr_id=11202&pg=personal

CrossFit Pally – Bootcamp

Weightlifting

Finish up 1 rep maxes from last week.

If finished complete best 800m time and max plank.

500m Row (Time)

Max Effort 500m Row

800m Row (Time)

Max Effort 800m Row

800m Run (Time)

Max Effort 800m Run

Metcon

Long tabata :40 on :20 off

5 stations (stay at each station for 5 minutes before rotating.

Sta1) sled push/pull

Sta2) battle ropes

Sta3) box jumps/step ups

Sta4) weighted ab passes

Sta5) keg carries