Monday 01082018


CrossFit Pella – CrossFit

KB warm-up (No Measure)

10 kb eye level swings

10 sit ups

20 full kb swings

20 sit ups

30 goblet squats

30 sit ups

Run 400m/Row 500m

Metcon (Time)

MetCon:

10 RFT

5 hang snatches (115/75)*

10 wall balls (20/14)

*scale to cleans if needed or kB swings, choose a weight that all five reps can be done unbroken (~70%1rm)

Finish: PVC with suspended KB OH carries (down and back)

Mobility: Crossover symmetry