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)
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.
Posted on Mon, June 1, 2015