Thursday 9.10.15

Chelan Valley CrossFit - Group WOD

Get through the warm up quickly today, we have work to do.

Warm up (No Measure)

3 rounds

25 band pull a parts

12 box step ups w/ med ball overhead

8 horizontal ring rows

Pause Power Position Clean and Jerk (7x2 @80-90% )

Drop, reset between reps. Jerk last rep.

Metcon (Time)

20 rounds for time:

3 clean and jerk (185/125)

6 Burpees to 6" target

9 Wallballs (20/14)

30 minute CAP

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