GEAR SALE! Grab yours before it’s gone!
SHIRTS $10 HOODIES ONLY $20!
Mallard CrossFit Upcoming Events!
*Starting Thursday 10/17 New Evening schedule. 4pm-5:15pm Open Gym & 5:30pm CrossFit Class.
*Coming soon—Paul’s pumpkin decorating contest!
*Saturday, October 28th @ 10:30am-Shawna’s Stupid Shit Endurance workout. (Workout posted next week) :90 Min (total)
*Halloween Day-Costume Contest-ALL CLASSES
Mallard Crossfit – CrossFit
“Better than Yesterday”
Adequate hydration helps to lower your risk of heat stroke.
Metcon (No Measure)
3 sets: -Set 1 establish max reps strict pull-ups or least amount of support needed for 2 other rounds:
5 tempo negative pull-ups
10 KB Curtsey lunges
:30 HS hold against wall
15 min cap
Partner WOD (AMRAP – Rounds and Reps)
18 min AMRAP:
20 Deadlifts (185/125)
8 Wall walks