Tuesday 02062018 Happy Birthday Jacque and Mark Spray!


CrossFit Pella – CrossFit

40s rock warm-up (No Measure)

2 rounds

40 jumping jacks

40 air squats

40 single jump ropes

40 lunges (20/20)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Warm up well with 3×10 lighter weight.

Choose a weight that you can do 6 unbroken when fresh.

Goal is a weight you can do sub 5 minutes.

Metcon (Time)

100-60-20 single unders (singles… not doubles)

50-30-10 sit ups

Finish/Mobility: Crossover