Thursday 03072018


CrossFit Pella – CrossFit

Dynamic warmup 1 (No Measure)

50 high knees

50 butt kicks

40 mountain climbers

40 lunges

30 jumping jacks

30 air squats

20 push-ups

20 sit ups

Metcon (Weight)

5 minute EMOM: 1 complex every minute, working up in weight as desired.

1 High hang snatch

1 hang snatch

1 snatch

3 overhead squats

Metcon (Time)

MetCon:

21-15-9

Dumbbell hang snatches (50/35, sc to 35/20)

box jumps (24/20)

burpees

Finish: 3 x max strict pull-ups or 3 x sets of bar MU or ring MU (work on kipping)

Mobility:Crossover symmetry