Monday 03122018


CrossFit Pella – CrossFit

Warmup Z (No Measure)

20 curtsy lunges (10/10)

10 push-ups

20 single arm OH squats w/DB

(10/10)

10 Kip swings

20 curtsy lunges (10/10)

Metcon (Time)

Scale weight as needed, use one bar for all movements.

Metcon:

10 push presses (115/75)

20 front squats (115/75)

30 kb swings (53/36)

40 hang dumbbell snatches (50/35)

50 push-ups

40 hang dumbbell snatches

30 kb swings

20 front squats

10 push presses

Finish: wall walks x 5

Mobility: ROMWOD time allowed