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)