07-06-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up: Run/Bike or Row on your own
5 Minutes into class as a group:
10 Jumping Lunges
1 minute plank hold followed by 10 push-ups
10 jumping air squats Squats
1 minute plank hold followed by 10 push-ups


Strength: 15 minutes into class
20 rep Squat and Bench press series
On track 25lbs off your 5 rep max
or
redo the last weight you missed
or
Add 5lbs from last Thursday 20 rep

Metcon: 30 minutes into class

7 Rounds - in 1:00 min perform
7 Thrusters 95/65lbs
Max Bar facing  Burpees in the remaining time
Rest 1:00 minute

Score is Burpees
Burpee standard is =  hips open at the top, clap overhead


CrossFit Yelm