03-09-2015

New website: www.crossfit-yelm.com

Warm-up:
Row 500 meters or Bike 2 minutes
15 PVC pass throughs
:30sec KB Arm bar (each side)
15 Ring Rows (Thumbs to arm pits)
Prayer stretch

Pair up and Warm-up your bench press


Strength:
Bench Press 3-3-3-3-3
75% of your 1 rep max for all 5 sets
(no counting your warm-up reps)

Metcon:

For Time:
40 Wall Balls. 20/14lbs, 10/9ft
Run, 400 meters
40 Push ups
Run, 400 meters
40 Push Press, 45/35lbs
Run, 400 meters
40 Box Jumps, 24/20"
Run, 400 meters
CrossFit Yelm