Monday 09102018


CrossFit Pella – CrossFit

Warm-up L (No Measure)

Row 500m

Then 3 rounds

5 med ball cleans

7 wall balls

9 broad jumps

Back Squat (7-7-6-5-5)

at 75% of the 5 rep above 5-5-5

Metcon (Time)

MetCon:

10 RFT

25 double unders (75 singles)

5 power snatch 95/65

Finish: Hollow rock 3 x 10, Supermans 3 x 10