02-09-2015

New Website: www.crossfit-yelm.com

Warm-up:
800 meter RUN
10 Jumping Air Squats
10 ring rows
:30sec Goblet Squat hold
15 lateral Lunges each side
3 sets of 5 reps 65lbs back squats

Strength: DeLoad Week
Back Squat 3-3-3-3-3
70% of your 1 rep max

Skill:
Burgener warm-up with PVC as a group

Metcon:
21-15-9 reps, for time of:
Box Jumps, 24 in
Power Snatch, 75lbs
Chest to Bar Pull up

Checkout:
2 minute Row for calories
2 minute Weighted abmat sit ups for reps
2 minute Heavy KB Swings
CrossFit Yelm