Friday 04192019

CrossFit Pella – CrossFit

Warm-up (No Measure)

Jog 250m

with empty barbell:

6 DL from knees

6 front squats

6 push press

12 air squats

10 DL from knees

10 front squats

10 push press

20 air squats

Jog 250M

Good Friday-Jesus WOD (Time)

14 RFT with 95/65lbs

10 Deadlifts


10 Squat cleans


10 Push Press

50 ft of Walking Lunges with barbell on back.
Walk back to start point.

At no point does the barbell touch the ground until rounds 3, 7, and 9.

Round 3, 7, & 9 – 7 Turkish Get Up

Passion WOD (Time)

100 double unders

800m barbell carry (95/65)

100 burpees