Monday 6.1.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


1. Smash: calves, quads, TFL, hammies, glutes and shoulder complex.


2. 500m row


3. Crossover symmetry, 3 minutes max


4. 20 barbell thrusters

Metcon (AMRAP - Rounds and Reps)


"Abilify"


AMRAP 12


100 Double Unders


50 Lateral Burpee Over the Bar


30 Squat Clean Thrusters (135/95)


10 Muscle Ups
Sub muscle ups with chest to bar or normal pull ups. Only muscle ups are Rx.

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