12-30-2014 "The Chief"

NEW WEBSITE: www.crossfit-yelm.com

Holiday Schedule:
Monday: Regular hours
Tuesday: Regular hours
Wednesday: 6:30am, 9am Only
Thursday: CLOSED
Friday: 6:30am, 9am and 12:30pm Only
Saturday: Regular hours
**Kids CF Mon Only/ Pre Teen CF Tues Only**



Warm-up:
500 meter row
x2 rounds
10 Medball Cleans
10 Heavy KB russian swings
10 Ring rows (thumbs to armpits)
:30 pull up hang

Metcon:
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle
Start back where you left off
CrossFit Yelm