03-30-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
30 Calorie Row
10 Primal Pull Throughs
:30 sec Plank Hold on your hands x2
Kettlebell arm bar
10 PVC Pass throughs
Warm-up your bench

Strength:  End of Cycle
Bench Press: 3-3-3-3-3
Find your 3/1 rep max

Metcon:
5-4-3-2-1 reps, for time of:
Bear Complex, 165/115 lbs (The Movement)
Wall Walks
Burpee
after each round Run 200 meters

* Do not Combined movements in the Bear*


CrossFit Yelm