Friday 08312018


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

Back Squat (5-5-5-5-5 at 70% of recent heaviest)

Metcon (Time)

MetCon:

Partner workout

With one partner working at a time, accumulate the following chipper style:

100 calorie row

100 goblet squats (53/36)

100 sit ups

100 strict press (75/55)

100 front rack walking lunges (75/55)

Finish:

Banded deadbugs 3 x 10