Friday 8.21.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


3 rounds


200m row


10 overhead squats w/ barbell


20 seconds of hollow rocks


30 second bar hang

Metcon (AMRAP - Rounds and Reps)


15 minute AMRAP of:


5 Strict press


10 Push ups


15 Sit ups
Athlete chooses the load based on form. No leaning back when pressing. Mid-line should be tight and immobile. The only parts moving are the head back and the arms extending to press the bar over head. Every muscle in the body should be squeezed. Enter the weight in the notes.

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