Tuesday 12.1.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


1. 2 rounds of Shoulder prep circuit.


2. 30 banded good mornings


3. 20 twisting lunges


4. 10 tall snatches

MisFit Snatch Complex (5x2 @ 80-90% of 1RM)


Snatch - OHS - Hang Snatch - OHS

Metcon (3 Rounds for reps)


AMRAP 3 minutes


9 Push jerk 135/95lbs


9 Lateral bar burpees


Rest 2 minutes


AMRAP 3 minutes


6 Push jerk 185/125lbs


6 Bar facing burpees


Rest 2 minutes


AMRAP 3 minutes


3 Push jerk 225/145lbs


3 Burpees to 1ft target

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