27
Sep
Thursday Metcon
Announcements
Monthly Social at Durty Nellies Wednesday Oct 3rd
7 PM
CrossFit Pally – MetCon
Gymnastics
Pull-ups (As many Pull-ups you can get in 7 minutes.)
Any Style is fine. Kipping, strict, banded.
Metcon
25 Minute Timecap (Partner Wod)
60 Sumo DL Hi-Pull (30 each) 75/55 (Modify- just hi pulls)
60 Thrusters (30 each) 75/55 ( Mod-Just plate press)
60 Tricep bench press (60 each) 45/25
60 Ab Throw-downs (60 each) (Mod-situps)
6 Bear Crawls (Down and back) (3 each) (Mod-Planks)
4×200 m sprints (2 each) (one at a time) (tag eachother in) (modify-Row)