Monday 04162018
CrossFit Pella – CrossFit
Warm-up 10-9-8 (No Measure)
Row 10 calories
10 air squats
Row 9 calories
9 push ups
Row 8 calories
8 burpees
Metcon (Weight)
Strength: Complex EMOM 5 minutes:
3 DL, 3 hang cleans, 3 front squats
Work up in weight if desired
Metcon (Time)
MetCon: Happy birthday, Hans!!!
10 cleans (135/95)
Run 250m
1 rope climb
8 cleans (135/95)
Run 250m
2 rope climbs
6 cleans (135/95)
Run 250m
3 rope climbs
4 cleans (135/95)
Run 250m
4 rope climbs
2 cleans (135/95)
Run 250m
5 rope climbs
Finish: Hollow rocks 3 x 10
Mobility: as needed after running
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