Friday 01122018


CrossFit Pella – CrossFit

Wall ball row partner warm up (No Measure)

50 wall balls

40 calorie row

Shared between two athletes

Bear Complex (Cycle through twice between moving up in weight.)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

1000m Row (Time)

Max Effort 1000m Row

Finisher

Finish: 2 x 20 sit ups, 2 x 15 light good mornings

Mobility: As needed​