Wednesday 12062017


CrossFit Pella – CrossFit

Dynamic warmup 3 (No Measure)

Row 250m

5 Samson stretches

10 overhead wall slides

10 pushups

Repeat 2x

Metcon (Time)

MetCon:

9 clean and jerks (115/75rx)

9 push-ups (sc to knees or bands or box)

15 cleans

15 burpees

21 deadlifts

21 HSPU (scale to pike)

15 cleans

15 burpees

9 clean and jerks

9 push ups