Monday 9.21.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


3 rounds


2 wall climbs


10 wall balls



then...



2 minutes of glute activation

Back Squat (5x5 @ 77.5%)

Metcon (AMRAP - Rounds and Reps)


12 minute AMRAP of:


3 squat snatches (135/95#)


6 hspu

Accessory Work


Choose ONE of the following:


1. Strict press, 5x5 @ 77.5%


2. 3 rounds: 30 cal. airdyne, 2 minute rest


3. ROMWOD

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