Wednesday 08082018


CrossFit Pella – CrossFit

Warm up Burpee BJ (No Measure)

10 Burpee broad jumps

20 air squats

10 push ups

10 Burpee broad jumps

20 air squats

10 push ups

Deadlift (10-8-6-4)

Metcon (Time)

MetCon:

15-12-9-6

Deadlift (225/155, 185/135, 135/95)

Push-ups (HSPU FB, regular push-ups RX, hand-release/assisted Sc)

Rest 3 minutes

15-12-9-6

Row calories

Burpees

Finish: Slowly and carefully walk/jog up the hill backwards, jog down x 3

Mobility: Lizard/dragon/other hip mobility