Thursday 07112019


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Metcon (Time)

MetCon:

3 RFT

15 power cleans 95/65

8 front rack lunges 95/65

15 push press 95/65

2 rope climbs (Sc to 6 rope climbs and 6 sit ups)

Finish/Mobility: ROMWOD