06-01-2015 "PR Day"

New Website: www.crossfit-yelm.com

Warm-up:
Run/Bike/Row on your own
5 minutes into class as a group:
10 goblet squats with KB
10 good mornings with bar
10 jerks with bar
10 primal  pull throughs
warm up your squat and your press



Strength: 15 minus into class....take 30 minutes to complete your strength
PR DAY!!!!!   Squat and Press series!!
Today you will take your 5 rep max number and try to complete 20 reps.
How many more can you get? You've worked hard for 6 weeks lets put your endurance to the test.

Metcon: 45 minutes into class
Amrap 7minutes
3 wall balls, 20/14, 10-9 ft
5 toes to bar
6 wall balls
5 toes to bar
9 wall balls
5 toes to bar
and keep adding "3" to the wallballs

Rest 2 Minutes

Amrap 11 minutes of:
5 Push-ups
10 KB Swings
10 Abmat sit-ups

CrossFit Yelm