Monday 01142019


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 strict press

Metcon (Time)

Skill:

Wall squat technique

Warm up to weight being used

MetCon:

30 back squats (65% 1RM)*

1000m row (800m run)

30 sit ups

*Should be racking if weight is too heavy to clean

Finish: farmer carry indoors around gym 3 x

Mobility: supermans 3 x 10