Tuesday 03132018

CrossFit Pella – CrossFit

WarmupG (No Measure)

Run 400 Before and After

PVC Pass throughs

10 KB swings

10 burpees

10 golfer pick ups

10 Vertical Good mornings

10 air squats
Or row…

Deadlift (41 for Brian’s birthday 11-9-9-7-5)

Metcon (AMRAP – Rounds and Reps)


10 minute AMRAP

21 power cleans (95/65)

15 burpees

9 handstand push-ups (sub with push presses at clean weight)

Finish: Partner row and plank alternating, 250m/plank for a total of 1500m

Mobility: t-spine roll-out