Monday 4.27.15

Chelan Valley CrossFit - Group WOD


If you haven't already, find our new "Chelan Valley CrossFit Athletes" group on facebook and join us for discussion, event announcements and our upcoming monthly member reach-out that begins next month! Our mission is to review each individual athlete's progress and goals every month. We will be contacting every athlete so please let us know if you have any trouble finding us on facebook!

Warm up (No Measure)

1. Crossover symmetry

2. Spencer Arnold Snatch Warm-up

3. Use dead/waiting time to get your squat right.

Metcon (Time)


1,000m Row or 1,000m Run

50 Thrusters 45/35

30 Pull ups

Metcon (No Measure)

Before Cooling Down...

Superset of 3 rounds of:

Bulgarian Split Squats x 8-12 reps

Good mornings x 8-12 reps

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