Friday 01112019


CrossFit Pella – CrossFit

Squat warm up 2 (No Measure)

Run or row 400m

20 jumping jacks

20 walking lunges

10 push-ups

10 toe touches

20 leg swings (front to back)

20 leg swings (lateral)

10 fire hydrants (per leg)

“Black Lung” (Time)

21-15-9 (Scale to 15-12-9)

Thrusters (95/65)

Push-ups

Front squats (95/65)

Pull-ups

Wall balls (20/14)

Burpees