06-09-2015

New Website: www.crossfit-yelm.com

Warm-up:
Run/Bike or Row on your own
5 minutes into class as a group:
15 Medball Cleans
15 Heavy Russian Kb Swings
3x 15 sec handstand holds
Shoulder mobilty with band
15 Supermans
15 Hollow Rocks

Skill/Strength: 15 minutes in to class
6 Minute EMOM
2 rep Squat Clean and Jerk @ 65%


Metcon:
30 minutes into class as a group
3 rounds for time of:
5 Power Cleans, 155/105/65 lbs
10 Pull ups
Sprint, 200 meters
5 Power Cleans, 155/105/65 lbs
10 Pull ups
Sprint, 200 meters
Rest 1 minute

Advance/Intermediate (Womens Rx), Novice
CrossFit Yelm