02-04-2015 "Open wod 12.1"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
500 meter row or 2 mins of bike
10 lateral lunges with pvc
10 pvc pass throughs
:30sec arm bar
10 Leg swings with core activation
10 Strict presses with bar


Strength:
Split jerk 1-1-1-1-1
From the rack

Metcon:
12.1
As many reps as possible in 7 mins of:
Burpee

This workout begins from the standing position.  The athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach.  Score is total reps completed in 7 minutes.

Checkout:
1 mile run
CrossFit Yelm