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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