Friday 04122019

CrossFit Pella – CrossFit

Warm up bar 2 (No Measure)

Jog 250m

With empty bar, complete 2-3 rounds

10 back squats

10 push press

10 kip swings

10 barbell rows

10 high hang cleans

Jog 250m

Metcon (Time)

Happy early birthday, Nyle!

MetCon: Partner Workout (one works at a time, divide as needed)

Run 800m (Row 1000m)

30 hang cleans (95/65)

Run 800m (Row 1000m)

30 shoulder press (95/65)

Run 800m (Row 1000m)

30 front squats (95/65)

Run 800m (Row 1000m)

Finish/Mobility: focus area as needed