Friday 07132018

CrossFit Pella – CrossFit

Warmup Z (No Measure)

20 curtsy lunges (10/10)

10 push-ups

20 single arm OH squats w/DB

(10/10)

10 Kip swings

20 curtsy lunges (10/10)

Fatal 40 Partner Workout (Time)

Both partners work at the same time, one runs while the other does the movement. Split as needed

400 m run WITH each movement

40 wall balls 20/14

40 hang cleans 95/65

40 pull ups (ring rows)

40 deadlifts 95/65

40 push ups

40 box jumps 24/20

40 kb swings 54/36

40 toes to bar

40 air squats

40 hang snatch 95/65

40 DU (120 singles)

40 sit ups

40 burpees