Friday 11.13.15

Chelan Valley CrossFit - Group WOD

Warm up (No Measure)

1. Shoulder prep circuit

2. Partial Pistols, 2 x 10 each side

3. Downward dog to lizard x 2 min. each (downward dog in between both lizard poses)

Back Squat (Find a new 5RM)

The goal is to add 5-10 lbs. from last week.

Metcon (AMRAP - Rounds and Reps)

AMRAP 6 minutes:

5 Power Cleans (185/125)

10 Strict HSPU

Rest 2 minutes, then...

Metcon (AMRAP - Rounds and Reps)

AMRAP 6 minutes:

5 Power Cleans (135/95)

10 Push ups

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