Friday 09072018


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)

Front Squat (5-4-4-3-3-2)

then at 80% of the above do 5-5-5

Heavy burpee smash (Time)

MetCon:

10-9-8-7-6-5-4-3-2-1

Burpee with dumbbells (FB 50/35, Rx 35/20, Sc less than Rx)

Squats with DB on shoulders

Finish: Banded deadbugs 3 x 10