Monday 10082018


CrossFit Pella – CrossFit

Barbell warmup (No Measure)

Run 400m

3 rounds with empty barbell

7 deadlifts from knee

7 hang power cleans

7 back squats

7 good mornings

Metcon (AMRAP – Reps)

Monday 10082018

MetCon:

30 min EMOM alternating:

0,3,6,… 4 hang cleans, 4 front squats 135/95

1,4,7.. 10 burpees (adding on burpee each round)

2,5,8… rest 1 minute

Finish: 5-10 wall walks

Mobility: couch stretch 2 x 1 minute