Wednesday 09052018


CrossFit Pella – CrossFit

Back Squat (at 70% heaviest 4-4-4-4)

take <2minutes between sets

Hip Warm-ups (No Measure)

Jog 250m

20 birddogs

10 burpees

20 fire hydrants

10 burpees

20 squats

Jog 250m

Criss Cross (AMRAP – Rounds and Reps)

MetCon:

“Criss Cross”

15 min AMRAP

30 double unders (90 singles)

15 power cleans (115/75)

30 double unders (90 singles)

15 toes to bar

Finish: 400m kb farmer carry, one arm only, switch at the turn around point