Tuesday 08072018


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

Good Mornings (2 x 20 light, slowly and controlled)

Back Squat (8-8-8 70% based off of yesterday )

Metcon (Time)

2 RFT

800m run (1000m row)

40 OHS (65/45)*

*Do not drop empty bar from overhead, do not drop bar with 10s from overhead

Finish:

Wall walks x 5

Mobility:

Couch stretch 1 minute/side x 2