Wednesday 9.16.15

Chelan Valley CrossFit - Group WOD


Warm up (No Measure)


2 minutes of glute activation



then...



5 minute AMRAP of:


10 empty bar thrusters


5 ring rows

Back Squat (4x4 @85%)

Metcon (Time)


4 rounds for time:


20 kettlebell swings (70/53#)


20 toes to bar


200m run

Accessory Work


1.Strength: Strict Press speed work (EMOM 10 minutes: 3 reps @65%)


2. Conditioning: 3 sets: 250m row sprints, rest as needed.


3. Skill: 3 rounds of:


30 double unders


3 wall walks

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