Wednesday 10032018


CrossFit Pella – CrossFit

40s rock warm-up (No Measure)

2 rounds

40 jumping jacks

40 air squats

40 single jump ropes

40 lunges (20/20)

Metcon (Time)

Happy happy birthday Chris and David!

MetCon:

Cash in 800m run

Rest 1 minute

4 rounds

2 bar MU (Sc to 6 chest to bar or 8 ring rows)

4 HSPU (sc to bar to head movement)

6 Hang cleans (155/105)*

8 burpees

Rest 1 minute between rounds

Finish with 800m run

* moderately heavy

Mobility: shoulder work/Crossover symmetry