Friday 12.18.15

Chelan Valley CrossFit - Group WOD

Today is our first official "Fun Shirt Friday"! Wear your fun shirts!

Warm up (No Measure)

1. 1000m row

2. Lateral lunges x 20 reps

3. Shoulder prep circuit

Back Squat (Find new 5RM)

Find your new 5RM. Try and move up 5-10 lbs.

Tyler (Time)

5 Rounds for time of:

7 Muscle-ups

21 Sumo Deadlift High-Pulls, 95#
In honor of 1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan.
To learn more about Tyler click here
-65# for females.

-Scale muscle ups with pull ups.

-9 Min Cap, add 1 second per rep not completed under the cap.

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