Monday 11.23.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


3 rounds


Banded good mornings x 10


Pike-ups x 10


Lateral lunges x 4


One or two pieces of the shoulder prep

Back Squat (5x5 @90% of 5 RM)

Metcon (AMRAP - Rounds and Reps)


AMRAP 12 minutes:


8 Squat cleans 155/105#


10 Box jumps 24/20"


12 Toes to bar

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