Wednesday 7.1.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


1. Crossover symmetry


2. Goblet Squats x 15


3. Strict Pull-ups x 15


4. Tall box jumps, 3 x 4

Front Squat + Push Press + Thruster


You must complete the complex before dropping the bar. No push jerk or thruster jerk. Build to something heavy.

Metcon (AMRAP - Reps)


“Cash Out”


Death By Thruster at 65% of above number


Minute 1: 1 Thruster


Minute 2: 2 Thrusters


Minute 3: 3 Thrusters


…and so on until you can no longer get that number in the minute!

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