Wednesday Metcon


Wednesday Metcon


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:

CrossFit Pally – MetCon


Seated DB Shoulder Press (4×8 each arm)

1 arm DB press and hold a KB in opposite arm in front rack position

3x 30 second steering wheels. (Hold a 10lb, 15lb or 25 lb plate straight out in front of you, arms locked out and parallel to the ground) Rotate from Left to right at a fast pace.


Partner Wod (25 Minute Time Cap) (groups can start at pushups, while others start at hammers or lunges….Don’t all start at sledge hammers!….groups can pick any of the 4 stations to start however you cannot move down to the next phase until all 4 exercises are complete.

Phase 1

120 Sledge Hammers (60 each partner)

60 Hr pushups (30 each partner)

30 kb Lunges each partner (15 each leg)

200 m sprint

Phase 2

80 Sledge Hammers (40 each partner)

40 Hr Pushups (20 each partner)

20 Kb Lunges each Partner (10 each Leg..go Heavy)

400 M Run

Phase 3

KB Swings and bench Jump-overs (For bench Jump overs no hands) (to modify put hands on bench) (each Partner)

21 Kb Swings and bench Jump overs

15 Kb Swings and bench jump overs

9 Kb Swings and bench Jump-overs