Wednesday 05152019


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Metcon (Weight)

MetCon:

16 minute EMOM

Odd: 2 squat cleans, 2 front squats, 2 push jerks (70% 1RM Push jerk)

Even (RX plus): 2 bar/ring MU, 2 chest to bar, 2 pull ups

Even (RX): 3 chest to bar, 3 pull ups

Even (Sc): 6 slow decent jumping pull ups

Finish: Wall walks x 5-10

Mobility: Lizard or hip opener