Thursday 07182019


CrossFit Pella – CrossFit

Warmup Z (No Measure)

20 curtsy lunges (10/10)

10 push-ups

20 single arm OH squats w/DB

(10/10)

10 Kip swings

20 curtsy lunges (10/10)

Metcon (AMRAP – Rounds and Reps)

Strength:

Take 5 minutes to warm up specifically to the 70-80% clean weight

MetCon:

12 minute AMRAP

1 power clean 70-80% 1RM

3 pull ups (3 ring rows)

6 hand release push-ups

9 air squats

Finish/Mobility: ROMWOD