Wednesday 09122018


CrossFit Pella – CrossFit

Warm-up K (No Measure)

Run 400m (Row 500m)

3 rounds

10 shoulder press empty bar

10 lunges (bodyweight or 10lb plate)

10 kip swings

A light bar fight (Time)

MetCon: use 45 bar for men/33 for ladies*DO NOT DROP EMPTY*

400m run (500m row)

25 back squats

25 front squats

25 OH squats

400m run (500m row)

25 shoulder press

25 push press

25 push jerks

400m run (500m row)

25 hang power cleans

25 hand snatches

400m run (500m row)

Finish:

Couch stretch for1- 2 minutes/side x 2