07-02-2015

New Website: www.crossfit-yelm.com

Warm-up:
Row/Bike or Run on your own
5 Minutes into class as a group:
15 Goblet Squats
10 Breath KB arm bar
15 Kettlebell swings
10 KB Swing leg Deadlifts
Warm-up your squat and bench


Strength: 15 minutes into class
Squat and bench Press Series
1 set of 20 reps without putting down the bar
If you are on track today minus 30lb from your 5 rep max
Otherwise you will repeat the last weight you failed or add 5lbs to the last weight you completed.

Metcon: 30 minutes into class

For 3 cycles:
AMRAP in 6 minutes of:
Box Jumps, 1 min (No rebounding must step down)
Rest 1 minute
Muscle-up or transitions 1 min
Rest 1 minute
V-ups 1 min
Rest 1 minute

Score is total number of reps of all 3 cycles all elements

CrossFit Yelm