04-22-2015 Happy Birthday Vern

NEW WEBSITE: www. crossfit-yelm.com

Warm-up:
Run/row/bike on your own
Group warm-up 5 mins into class
with a bar or PVC
10 front squats
10 push presses
10 back squats
with PVC
20 pass throughs
20 good mornings

Skill work: 15 mins into class as a group
Mobility:
Shoulder
Hips
Back

Metcon: 30 mins into class
With a Continuously running clock perform:
1 bear Complex. 115,75lbs in the first 1 min,
2 bear Complexes, 115,75lbs in the second 1min
3 bear Complexes, 115/75lbs in the third 1 min

(Bear Complex is the movement:Clean,F.S, P.P,B.S, P.P) Continuing this for as long as you are able.

Checkout:
For Time:
3 rounds
40 sit-ups
30 hollow rocks
20 V-ups
CrossFit Yelm