WOD

25
Sep

200925

Pally Fit LLC – CrossFit/Fitness

Weightlifting

Front Squat (1×1)

Build to a heavy single in 15-min

Metcon

Friendly Fran (Time)

3 RFT:

21 Thrusters (115/85)

21 C2B Pull ups

Time cap: 11-min
Thruster modification: decrease weight

C2B modification: regular pull ups, jumping pull ups, ring rows

24
Sep

200924

Pally Fit LLC – CrossFit/Fitness

Gymnastics

UBC 4.0

Complete 3-5 sets in 15-min:

1 TGU (per arm)

5 S-Pull ups (add weight if too easy)

10 Front + Lateral Raise*

1 lap around the building
*Perform 5 with your hands supinated & 5 with your hands pronated

Rest as needed between sets

Metcon

1000m Row (Time)

Max Effort 1000m Row
Rest 5:00

Handstand Hold (Time)

Max Effort HS Hold