Friday 10122018


CrossFit Pella – CrossFit

Barbell warmup (No Measure)

Run 400m

3 rounds with empty barbell

7 deadlifts from knee

7 hang power cleans

7 back squats

7 good mornings

“DT and Cindy meet at the bar” (AMRAP – Reps)

Friday 10122018

MetCon:

10 minute EMOM (courtesy of Impossible EMOM)

Odd: “DT”: 12 DL, 9 HC, 6 PJ 155/105*

Even: “Cindy” 5 push ups 10 pull ups 15 air squats

*Choose a weight you can do in a minute.

Finish/Mobility: L-sits for max time x 3 attempts