Monday 02192018

CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

3 Position Snatch (Take 15 minutes to work on the movement )

High hang, hang, from the floor

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#
Scaling options:

Knees raises or Toes to bar on the floor

Scale the snatch weight as needed or scale to kB swings


Finish: Strict bar work (3 x max pull-ups or bar MU)

Mobility: Crossover symmetry