01-19-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
500 meter Row or 2 min bike ride
15 lateral Lunges
:30 Sec KB Goblet Squat hold
15 Jumping Air Squats


Strength: New strength cycle starts this week!  Monday and Wednesday
Back Squat 3-3-3-3-3
Find your 3 rep max

Metcon:

For 3 cycles:
AMRAP 5 Mins of:
9 Hang Squat Cleans, 75/55 lbs
12 barbell Lunges, 75/55 lbs
Run 200 meters

Rest 1 minute between each cycle.
For each cycle continue the AMRAP
CrossFit Yelm