Thursday 05162019


CrossFit Pella – CrossFit

KB warm-up (No Measure)

10 kb eye level swings

10 sit ups

20 full kb swings

20 sit ups

30 goblet squats

30 sit ups

Run 400m/Row 500m

3 Position Snatch (Take 15 to work through 5 sets)

High hang, hang, from the floor

Metcon (Time)

MetCon:

Cash in 400m run

9-15-21-15-9

Pull up

Overhead squat (115/75)

Sit up

Cash out 400m run

Finish: ROMWOD