Tuesday 07102018


CrossFit Pella – CrossFit

Body weight warm up (No Measure)

25 air squats

20 jumping jacks

15 pushups

10 sit ups

5 burpees

Repeat 2x

Bench Press (10-10-8-8-6-6-4-4)

Metcon (AMRAP – Rounds and Reps)

Happy birthday, Ron and Cassie! AMRAP 12 minutes

47 Double unders (150 singles)

27 thrusters 65/45*

7 burpee box jump overs (24/20)

* do not drop empty bars or set them down hard

Finish: wall walks 3 x 5 and isolated shoulder work, your preference

Mobility: roll out lower legs