06-19-2015

NEW WEBSITE: www.crossfit-yelm.com

Today during all class times is OPEN gym.  This means you can do any wod or make up a strength that you missed

Warm-up: Run/Bike or Row on your own
5 minutes into class as a group:
15 Hollow Rocks
15 Supermans
10 Ring Rows
10 Overhead squats with a bar/PVC
Shoulder Mobility

Skill/Strength: 15 minutes into class
make up your 20 rep cycle if you missed any
or
8 Minute EMOM complete all 4 reps in the minute
2 Power Snatches
2 Hang Squat Snatches

Metcon: 30 minutes into class
In teams of  2, complete for time:
25 Over head squats 95/65
50 H/R Push-ups
75 Pull-ups
100 O/H walking lunges 45/25#

Only 1 partner is working on the above reps at a time. While other partner is working on Rowing for Calories
Score is total time minus 1 second for each calorie rowed.
If you have to do teams of three increase the reps by 15 reps on each element 40,65,90,115

CrossFit Yelm