Tuesday 07162019


CrossFit Pella – CrossFit

Barbell warmup (No Measure)

Run 400m

3 rounds with empty barbell

7 deadlifts from knee

7 hang power cleans

7 back squats

7 strict press

Hang Snatch (Spend 10 minutes working toward 3 rep max for day)

Metcon (Time)

Happy birthday, Camryn!

3RFT

10 ring rows (or 10 pull-ups)

250 m single arm farmer carry (53/36)

250 m row (200m run, 15 cal bike)

Finish: Spend 5-10 minutes on handstands and HSPU

Mobility: T-spine rollout