Thursday 09132018

CrossFit Pella – CrossFit

Barbell warmup (No Measure)

Run 400m

3 rounds with empty barbell

7 deadlifts from knee

7 hang power cleans

7 back squats

7 good mornings

Metcon (AMRAP – Reps)

MetCon:

16 minutes alternating EMOM:

6 hang cleans (155/105)

9 push jerks

12 deadlifts

15 sit ups with med-ball

Finish:

ROMWOD