Monday 02112019


CrossFit Pella – CrossFit

Warm up bar 2 (No Measure)

Jog 250m

With empty bar, complete 2-3 rounds

10 back squats

10 push press

10 kip swings

10 barbell rows

10 high hang cleans

Jog 250m

3 Position Snatch (Take 15 minutes to work to a heavy complex)

High hang, hang, from the floor

Metcon (Weight)

MetCon:

15 minute EMOM alternating

7 hang squat snatches*

20 sit ups

12/10 calorie row

*Weight should be able to be done unbroken, but still challenging (taking ~45 seconds)

Finish: Wall walks x 5-10

Mobility: CrossOver Symmetry