Monday 07022018

CrossFit Pella – CrossFit

Warm Up B (No Measure)

Run 400M before and after

2-3 rounds of:

10 Pass throughs

10 OHS with PVC

10 Knees to Elbow

10 Push-ups

Metcon (Weight)

EMOM for 5 minutes:

5 DL, 4 hang cleans, 3 push jerks (increase weight as desired)

Metcon (Time)

MetCon:

21-15-9

DB thrusters (35/25)

Box jump overs (24/20)

Rest 3 minutes

21-15-9

Calorie row

Sit ups with med ball (20/14)

Finish: L-sits from the bar (or from the matador or boxes), 3 x max effort

Mobility: 10 slow bird dogs