Wednesday 9.16.15

Chelan Valley CrossFit - Group WOD

Warm up (No Measure)

2 minutes of glute activation


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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