05-29-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
run/bike/row on your own
5 minutes into class as a group
10 medball cleans
10 H/R push-ups 
10 hollow rocks
10 supermans 

Skill/Strength: 15 minute into class
10 minute EMOM, alternating between:
2 Hang Power Cleans, pick load
50 double unders


Partner Metcon: 30 minutes into class
For Time:
100 Sit-up (medicine ball)s. 20/14 lbs
Run (medball), 400 m
100 Medicine ball twist Passes, 20/14 lbs
Run (medball), 400 m
100 Burpee Medball Toss, 20/14 lbs
Run (medball), 400 m
100 Wall Balls (Partner)s, 20/14 lbs

both partner run together with 1 medball
both partners work together to complete the work

CrossFit Yelm