Friday 05042018


CrossFit Pella – CrossFit

40s rock warm-up (No Measure)

2 rounds

40 jumping jacks

40 air squats

40 single jump ropes

40 lunges (20/20)

Metcon (Time)

Happy happy birthday Susan!!!

MetCon: one partner works at a time other than the run portions

Cash in: run a 400 together

41 strict press 75/55

41 box jumps

41 front squats 95/65

41 kB swings

41 hang cleans 115/75

41 lunges

41 deadlifts 135/95

41 sit-ups

Cash out: run 400 m together

Finish/mobility: work on skillet the month