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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