Friday 10052018


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)

Metcon (Time)

MetCon: with a partner…. divide, one works at a time.

4 Rounds

400m run (500m row)

4 rope climbs

8 squat cleans 155/105

12 box jumps 24/20

Mobility and finish: as needed