Friday 08022019


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)

Hang Snatch (6-6-5-5-4-4)

Metcon (AMRAP – Rounds and Reps)

MetCon:

15 minute AMRAP

3 cleans 155/105*

6 chest to bar pull ups (2 bar MU)

9 hand release push ups

200m run (250m row)

*choose a weight about 75% 1RM

Finish: 3 x 8-10 toes to bar or toes to rings

Mobility: as needed from the week