02-12-2015

New Website: www.crossfit-yelm.com

Warm-up:
Row 500 meters under 2 minutes
10 Back extensions
5 Wall walks
10 Primal Pull Throughs with push up
10 Breathe KB Arm Bar
10 Leg swings each


Metcon: Choose one of the 2 below to do

For Time:
30 Thrusters, 95/65 lbs
20 Ab Mat Sit ups
Run, 400 meters
20 Thrusters, 115/80 lbs
30 Ab mat Sit-ups
Run, 400 m
10 Thrusters, 135/95 lbs
40 Ab mat sit-ups
Run, 400 m

or

Amrap 20 mins of:
2 Muscle ups or bar M/U
Handstand Walk, 12 ft
2 Rope Climbs (Legless if possible)

CrossFit Yelm