NEW WEBSITE: www.crossfit-yelm.com

400 meter run
100 single jump ropes
10 primal pull throughs
10 SLR with core activation
Burgener warm up with pvc

Spend 20 minutes working on form, technique of
Power Snatch 1-1-1-1-1-1

Suggested Metcon:
Partner WOD (guy and guy,girl and girl work best) 16 minute AMRAP.

500 meter Row (each partner rows full distance, Novice: 300m row each)

Then Max rounds:
15 high box jumps (Advanced: 30in, Intermediate 24in, Novice 20in)
15 Push Presses (Advance 115lbs, Intermidiate 75lbs, Novice 55lbs)
15 Knees-to-elbows (Novice Knee tucks)

At the 8 minute mark each member rows 500m again and then picks up on the AMRAP where they left off.,

**we will run heats every 6 minutes**

CrossFit Yelm