02-16-2015

New Website: www.crossfit-yelm.com

Warm-up:
500 meter row
10 wallballs
10 goblet squats
10 lateral lunges
:30 sec kb hold

You have 20 minutes
Strength:
Back Squat
Find your 3 rep max

Warm-up your shoulders and stretch out your legs
Burgener warm-up

Metcon: Starts at 30 minutes into class
800 meter run
30 Snatches (you pick the weight)
800 meter run
CrossFit Yelm