Wednesday 12.9.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


1. Shoulder prep circuit (2 rounds)


2. Hip opener x 2 minutes each side


3. Supine pigeon x 2 minutes each side


4. 500m row

CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)


12-minute AMRAP of:

150 Wall-Ball Shots, 20# / 14#

90 Double-Unders

30 Muscle-ups
You can scale muscle ups with pull ups.

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