Tuesday 01082019


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 strict press

Back Squat (5-5-5-5-5)

Metcon (AMRAP – Reps)

MetCon:

10 minute EMOM

2 clean and jerks 155/105

4 push ups

6 air squats

Finish: 3 x 5 or max strict bar pull ups

Mobility: Quad bar roll-out