Friday 4.24.15

Chelan Valley CrossFit - Group WOD

Warm up (No Measure)

Begin with your top 3 stretches to get loose. Then move quickly throught the "spencer arnold warm up".

Metcon (AMRAP - Rounds and Reps)



10 Power Cleans (135/95)

10 Burpees


Superset: 3 rounds

Bulgarian split squats x 8-12 reps

Single leg romanian deadlift x 8-12 each


-Work on your splits, try and hold the stretch for 3 or more minutes!

-Mash up the calf muscles, use a kettlebell handle!

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