Tuesday 07032018

CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

20 lunges (10/10)

10 sit ups

Repeat 3 x

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
TIME CAP: 50 minutes

Intermediate:

6 RFT

30 air squats

19 hang cleans (115/75)

7 pull-ups

400m run

Scaled:

6 RFT

30 air squats

11 hang cleans (65/35)

7 ring rows

250m run or row

Finish: drink water and do 3 x 10 hollow rocks and 3 x 10 supermans