Friday 06012018


CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

20 lunges (10/10)

10 sit ups

Repeat 3 x

Metcon (Time)

Friday 06012018

Partner WOD, divide and conquer (one works at a time)

200/150 calorie row (men 200, mixed 175, ladies 150)

100 wall balls (20/14)

50 power snatches (75/55)

25 burpees over the bar (synchronized)

Finish: Test out skill of the past month, identify a new skill