04-24-2014

New Website: www.crossfit-yelm.com

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

Skill/Strength: 15-30mins into class
10 minute EMOM
1 Power Snatch
1 Hang Snatch
1 Overhead Squat

Bar leaves the ground on the Power Snatch and doesn't touch until after OHS. This is a complex.

Metcon: 30 mins into class
Teams of two
Amrap 20 mins
10 Row (calorie)s
15 Wallballs, 20 lbs
15 Kettlebell Swings, 50/35lbs


Alternate exercises

CrossFit Yelm