Thursday 10112018


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 (Time)

MetCon:

10 Rounds

150 ft farmers carry (choose a heavy load)

30 second HS hold (or plank hold)

5 box jump overs (24/20)

Finish: ROMWOD