Wednesday 03072018


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

Deadlift (8-8-6-6-4-4)

Metcon (AMRAP – Rounds and Reps)

Metcon:

10 minute AMRAP

21 power cleans (135/95, 115/75, 95/53)

12 chest to bar pull ups RX (4 bar MU FB, Sc 12 ring rows)

9 handstand push ups Rx (slight deficit FB, sc dumbbell strict press)

Finish/mobility: ROMWOD