03-13-2015 "Open 15.3"

New website: www.crossfit-yelm.com

Warm-up:
The circuit is as follows (do this for 4 rounds):
  • 10 Crab walk stretches
  • 10 Primal pull throughs
  • 5 light goblet squats with a 2 second hold at the bottom (go light) 
  • 20 single unders progressing to double unders by round 4



Metcon: 15.3

Amrap 14mins
Rx
7 Muscle-ups
50 wallballs, 20/14, 10/9ft
100 double unders

Scaled:
Amrap 14 mins
50 wall balls 20/10, 9/9ft
200 Jump Rope (Singles)



CrossFit Yelm