03-18-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
500 meter Row
10 Good Mornings with a bar
10 Lateral lunges with KB
10 Heavy KB Swings
10 Heavy KB deadlifts

Warm up deadlift
Partner up


Strength:
Deadlift 3-3-3-3-3
80% of your 1 rep max for all 5 sets


Metcon:
For Time;
Run, 400 m
21 Overhead Squats, 95/65lbs
21 Box Jumps, 24/20 in
Run, 400 m
15 Ovehead Squats
15 Box Jumps
Run, 400 m
9 Overhead Squats
9 Box Jumps


CrossFit Yelm