Thursday 03072019


CrossFit Pella – CrossFit

Rowing warmup (No Measure)

Row 200m

10 burpees

Row 200m

10 air squats

Row 200m

10 push ups

Overhead Squat (8-8-6-6-4-4)

Metcon (AMRAP – Reps)

14 minute Alternating EMOM:

10 DB thrusters 50/35

20 kb swings (53/36)

Scale to a rep scheme that allows at least 15 seconds of rest per minute

Finish: ROMWOD