12-15-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
100 single jump ropes
10 Primal pull throughs w/push up
10 breathe kb arm bar
:30 sec KB Goblet squat hold
high kicks down/side shuffle back
high kicks down/ turkey or duck waddle back

Strength:
Overhead squat 3-3-3-3-3
75% of your 1 rep max for all 5 sets

Metcon:
For time:
Run, 400 m
24 Back squats, 135/95 lbs
Run, 400 m
18 Thrusters, 135/95 lbs
Run, 400 m
12 Back Squats, 135/95 lbs
Run, 400 m
6 Thrusters, 135/95 lbs
Run, 400 m
CrossFit Yelm