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