Thursday 10042018


CrossFit Pella – CrossFit

Warm-up (No Measure)

Roll out/mobility as needed:

Together as a group:

12 minute alternate minute EMOM warm-up:

10 dumbbell burpees

10 air squats

10 push-ups

Metcon (Time)

Warm-up for push press with 3×10 empty bar and 3×5 at MetCon wt.

MetCon:

15-12-9-6-3

Push press 115/75

Between each set perform 20 front rack lunges with above weight

Finish: ROMWOD