Tuesday 07092019


CrossFit Pella – CrossFit

Dynamic warmup 1 (No Measure)

50 high knees

50 butt kicks

40 mountain climbers

40 lunges

30 jumping jacks

30 air squats

20 push-ups

20 sit ups

Clean and Jerk (3-3-3-3-3 start at 70% 1RM, work up in weight )

Metcon (AMRAP – Reps)

MetCon:

8 minute AMRAP moving up the ladder 1-1-1, 2-2-2, 3…

Snatch 115/75

Bar facing burpee

Box jump (24/20)

Finish: Plank 4 x 1 minute alternating

Mobility: CrossOver symmetry