New Website: www.crossfit-yelm.com

Warm-up: Row/Bike/Run on your own
5 Mins into class as a group
20 walking Lunges
15 Ring Push ups
Shoulder mobility with band
Hip Mobility with band

Strength: 15 minutes into class
20 rep Squat and Bench press series
Minus 40lbs from your 5 rep max or 
add 5 lbs from Mondays weight

Metcon: 30 minutes into the class
12 Minute AMRAP
5 Power Cleans, 135/95lbs
3 Muscle ups or transitions
15 Air Squats
3 Lateral Shuffles, 20ft

CrossFit Yelm