12
Feb
Tuesday metcon
Announcements
Please RSVP to the anniversary party on February 16th at 7 pm at JL’s in downtown Palatine!
CrossFit Pally – MetCon
Weightlifting
3×12 bench (50-60% 1rm)
Superset w/
3×12 pull-ups (any variation)
Metcon
7 minute ladders with a 3 minute break in between.
Station one:
Push press 10,9,8….
Slam balls 1,2,3…
Station 2:
Bb bent over row 10,9,8…
Bb jump over burpees 1,2,3…
Station 3:
Pushups 10,9,8…
Ring rows 1,2,3…