Friday 06082018

CrossFit Pella – CrossFit

Kb burpees (No Measure)

50 kb swings

Break every 10 and do 5 burpees

Metcon (No Measure)

Skill: 15 minutes to work on the following:

Strict pull up progressions max effort x 3

Dip progressions max effort x3

Metcon (Time)



800m cash in

3 rounds

2 rope climbs

100m heavy farmer carry*

800m cash out

Finish: static hang for 1 minute, 30 seconds rest, handstand hold for 1 minute x 2 rounds