Chelan Valley CrossFit - Group WOD
Warm up (No Measure)
1. 1,000 meter row
2. Work on your lateral lunge. Straight back (No butt wink). Chest up.
3. Begin warming up for back squats.
Back Squat (3x3 @90%)
5 rounds for time:
6 Deadlifts (315/225#)
6 Muscle ups (scale: strict pull-ups)
Deadlifts need to be heavy yet look and feel good.
Posted on Fri, September 18, 2015