Tuesday 11.3.15

Chelan Valley CrossFit - Group WOD

Warm up (No Measure)

1. 500m row

2. Shoulder prep circuit (1 round)

3. Downward dog x 1-2 minutes

4. Pause Push Jerk: Work up to a heavy triple.

Metcon (Time)

“Scissor Kick”

5 Rounds:

7 Deadlifts (275/185)

30 Air Squats

7 Strict Handstand Pushups*

*Modify with strict kettlebell press

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