Friday 03022018

CrossFit Pella – CrossFit

Warmup Z (No Measure)

20 curtsy lunges (10/10)

10 push-ups

20 single arm OH squats w/DB

(10/10)

10 Kip swings

20 curtsy lunges (10/10)

Metcon (Time)

3 RFT:

20 push ups (sc with bands)

15 power cleans (135/95, 115/75, 85/53)*

10 box jump overs (24/20)

*choose a weight that these can be done in 3 sets of 5

Finish: toes to bar 3 x 8

Mobility: Crossover symmetry