02-11-2015

New Websites: www.crossfit-yelm.com

Warm-up:
400 meter run
10 walking lunges with plate o/h
10 strict presses with weight
10 reps prayer stretch with pvc
10 triplanier stretch (forward, overhead and rotation)
Stretch out


Strength: deload week
Split Jerks from the rack 1-1-1-1-1
70% or 1rep max 

Metcon:
5 rounds for time of: 9 Deadlifts (135#/95#) 6 Hang Power Cleans (135#/95#) 3 Front Squats (135#/95#)
400 meter run

CrossFit Yelm