05-22-2015

New Website: www.crossfit-yelm.com

Today is open gym during all class times, use your time wisely, make up a strength or a wod that you missed

Remember: Monday 5/25 Memorial Day MURPH: 6:30am, 9am, 10am, 11am start times. Gym closes around 12noon. All other classes are cxled

Warm-up:
Run/Row/Bike on your own
5 minutes into class as a group:
10 Medball cleans
5 attempts: Practice handstands, Lifting hands, and or taping your opposite shoulder
10 reps or more working on foot work of the split, PVC or Bar
10 Primal Pull throughs
Pvc Pass Throughs


Skill/Strength: 15 minutes into class as a group
EMOM 10 minutes alternating
3 Power Clean and Split Jerks
6 Handstand Push-ups

Metcon:
For Time:
In Teams of two, one person performs KB swings while the other runs 400 meters. Teammates must tag up on the KB after every run.

Fastest team to reach a total of 300 KB swings as a team wins. Both athletes must be in the building to yell time.

300 Kettlebell Swings, 50/35lbs
400 Meter Run





CrossFit Yelm