Wednesday 08142019


CrossFit Pella – CrossFit

Warmup Z (No Measure)

20 curtsy lunges (10/10)

10 push-ups

20 single arm OH squats w/DB

(10/10)

10 Kip swings

20 curtsy lunges (10/10)

3 Position Snatch (Five sets working up in weight/maintaining form)

High hang, hang, from the floor

Metcon (AMRAP – Rounds and Reps)

MetCon:

12 minute AMRAP

10 OHS 115/75

5 bar facing burpees

10 power snatches 115/75

5 bar facing burpees

Finish: strict pull ups 3 x max, strict chest to bar 3 x max

Mobility: roll out quads