Monday 5.4.15

Chelan Valley CrossFit - Group WOD


Hey CVCF,

We are still working on getting all members added to our "Chelan Valley CrossFit" secret group on Facebook. You can help out by inviting anyone you know that isn't on there yet. Just remember, this group is for members only. We are getting primed for our new reach out program. Each month we are going to get in touch with every member individually to review and refocus our goals and plan of attack! Here's to a great week of training and living!

-Coach Bret

Warm up (No Measure)


1. Crossover symmetry


2. Lat./T-spine mobilizations x 10 reps


3. 500m row

Metcon (Time)


"Black or White"


5 Rounds for Time


6 Burpee Box Jumps (20 inch)


12 Thrusters (75/55)


200 Meter Run

"Leg Crank"


20 Air Squats


20 Lunges


20 Jumping Squats


20 Jumping Lunges

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