01-13-2015 "Annie"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
400 meter Run with wall ball
10 wallball cleans
10 strict presses
KB arm bar on the left and right
Primal pull thru x10
Crab Crawl down/ Lunge back


Metcon:
(20 min time cap)

Power/Squat Clean (Jerk last rep) 6x3 @ 70-80%

First weight should be at 70% climb up towards 80% with each set.  If it isn't pretty stay close to 70%, this is just as much skill work as it is getting stronger.


Then

Annie
50-40-30-20-10, for time of:
Double Under
Abmat Sit-up
CrossFit Yelm