03-04-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Row 25 calories
15 Leg Swings
10 lateral Lunges with PVC
15 HEAVY KB Deadlifts
10 good morning with a bar
15 back extensions

Strength:
Deadlift 3-3-3-3-3
Find your 3 rep max

Metcon:
800 meter row buy in then
10 rounds for time of:
15 Double Unders (scale 5 attempts 20 singles)
15 Sit-ups (abmats)
Then finish with 800 meter run
*** you can either run heats or have some people start with the run and end with the row***
CrossFit Yelm