Monday 04082019


CrossFit Pella – CrossFit

Warm-up K (No Measure)

Run 400m (Row 500m)

3 rounds

10 shoulder press empty bar

10 lunges (bodyweight or 10lb plate)

10 kip swings

Metcon (Time)

MetCon:

800m run (1000m row)

10 deadlifts (225/155)

600m run (800m row)

20 back squats (155/105)

400m run (500m row)

30 front squats (135/95)

250m run (300m row)

40 hang cleans (95/65)

Finish/Mobility: 2 minutes couch stretch