Tuesday 01092018

CrossFit Pella – CrossFit

Warm-up 10-9-8 (No Measure)

Row 10 calories

10 air squats

Row 9 calories

9 push ups

Row 8 calories

8 burpees

Metcon (AMRAP – Reps)

EMOM 6 minutes (not alternating):

5 back squats 135/95

5 burpees

For rx plus do 8 a minute of each

Metcon (AMRAP – Reps)


In 12 minutes with one minute rotations (no rest, just rotate through):

Kb swings (53/36)

Sit ups

Lunges (count each step)

Finish: Bear crawls down and back with weight or sandbag

Mobility: couch stretch