Tuesday 09042018


CrossFit Pella – CrossFit

Warm-up L (No Measure)

Row 500m

Then 3 rounds

5 med ball cleans

7 wall balls

9 broad jumps

Warm-up (No Measure)

Roxanne…

burpees at each mention of Roxanne… and cue the song.

Back Squat (7-5-5-3-3)

at 75% 3 rep of above: 8-8-8-8-8

Metcon (Time)

Happy happy birthday, Gary!

MetCon:

5 rounds:

11 push press (95/65)

11 step-ups right

11 step-ups left

11 pull-ups

Finish:

Planks 1 minute left, right, neutral, left, right (no rest)