12-17-2014

New Website: www.crossfit-yelm.com

Warm-up:
100 single jump ropes or 2 min on bike
15 strict presses
10 snatch balance with bar
10 primal pull throughs
:30 sec shoulder stretch with band 
(hook to pull up, pull down and turn hand outward)

Strength:
Snatch Grip Push-press
3-3-3-3-3
75% of your 1 rep max

Metcon:

EMOM 15 (5rds of 3 exercises)of:
A) 150 m Row
B) 10 Handstand Push-ups
C) 15 Kettlebell Swings

Min 1 do A, Min 2 do B, Min 3 do C, Repeat....
CrossFit Yelm