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)



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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