Wednesday 01102018


CrossFit Pella – CrossFit

Warm-up Lunges (No Measure)

10 PVC pass throughs

10 PVC OHS

20 lunges (10/10)

10 sit ups

Repeat 3 x

Metcon (Time)

MetCon:

50 strict press (95/65)

40 sit ups

35 kb swings (53/36)

30 front squats (135/95)

25 burpees

20 cal row

15 HSPU

10 cleans (155/115)

Finish: Tricep extensions 3 x 15 (yes really)

Mobility: Crossover symmetry