Thursday 09062018


CrossFit Pella – CrossFit

WarmupG (No Measure)

Run 400 Before and After

PVC Pass throughs

10 KB swings

10 burpees

10 golfer pick ups

10 Vertical Good mornings

10 air squats

Metcon (Time)

MetCon: Scale as needed to finish under 30 minute cap

Run 800m

21 DL 185/135*

Run 800m

15 DL 185/135

Run 800

9 DL 185/135

*Choose a weight you can DL safely 7 times unbroken when fresh

Finish: ROMWOD