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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