04-17-2015

NEW WEBSITE: www.crossfit-yelm.com

Today is open gym all day. Please use this time to make up your strength or a wod that you missed this week.

Warm-up:
800 meter Run r 100 meter row or 4 min Bike

as a Group: 5 mins into class
15 Goblet squats
10 KB Snatches on each arm
10 lateral lunges w/KB
Kb Arm bar
15 KB Swings

Mobility as needed
Warm-up your clean


Skill work: 15 mins into class
7 min EMOM
1 Power Clean, 1 Hang Clean, and 1 Jerk Movement should be unbroken
(Work on form movement and or strength)

Suggested Partner Metcon: 30 mins into class
With a Partner complete AMRAP in 20 mins:

Row 20 Cals, then
3 Rounds of:
10 Toes To bar
20 Air Squats

Split up the work however you want
Score: 110 reps per round, Row to start each round)
CrossFit Yelm