Tuesday 09112018

CrossFit Pella – CrossFit

Squat specific warm-up 1 (No Measure)

30 jumping jacks

10 single arm OH squats with dumbell (right)

10 burpees

10 single arm OH squats with dumbell (left)

30 jumping jacks

Front Squat (70% heaviest 4-4-4-4 with <2 min. rest)

Metcon (Time)

5RFT

20 single arm kb push jerk (FB 53/35, Rx 44/26, Sc 26/15lb DB)

30 single kb OH walking lunges (15/side)

10 toes to bar

10 single leg DL (single kb) (5/side)

Finish: Strict pull ups 3 x max