12-19-2014

NEW WEBSITE: www.crossfit-yelm.com

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



Strength/Skill:
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