01-28-2015 "Open 14.2"

New Website: www.crossfit-yelm.com

Warm-up:
500 meter row
10 primal pull throughs
10 Ring Archer push up
10x  :10 sec handstand Holds
10 strict presses with  bar

Strength:
Split Jerk from the rack 
1-1-1-1-1
75% of your max

Metcon:

14.2
As many reps in 3 mins as you can of: 2 rounds of: 10 Overhead Squats, 95/65 lbs (Scale weight if needed) 10 Chest-to-bar Pull-ups (Scale to reg, pull-ups) If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12. If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 14. If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 16. Follow the same pattern until you fail to complete both rounds within 3 minutes.



CrossFit Yelm