NEW WEBSITE: www.crossfit-yelm.com

Row/Bike or Run on your own
5 minutes into class as a group:
High Kick down and back
Butt Kickers down and back
15 Heavy Russian KB Swings
15 Goblet Squats with KB
15 H/R Push-up

Strength: 15 minutes into class
20 rep Squat and Bench press 1 set
Minus 45lbs from your 5 rep max

Metcon: 30 minutes into class
For Time:
Run 400 meters
21 Pull ups
3 Handstand Push-up
Run 400 meters
15 Pull-ups
9 Handstand Push-ups
Run, 400 meters
9 Pull-ups
12 Handstand Push-up

CrossFit Yelm