07-07-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up: Run/Bike or Row on your own
5 Mins into class as a group
Pvc Burgener Warm-up
10 Prayer Stretch w/PVC
10 Lateral Lunges w/PVC
10 Heavy Russian KB Swings
10 Strict Presses with Bar


Skill/Strength: 15 minutes into class as a group
Alternate Tasks EMOM for 14:00
2 Squat Snatches - pick load
Handstand Push-ups - pick & maintain #

Metcon: 40 mins into class
8 Minute AMRAP for Total Reps of:

8 Push Jerks 155/105
8 Ring Dips
16 KB Snatch (8L/8R) 50/35lbs
(No REST!)
Follow Immediately by:
2 Min Max Double Unders

*KB Snatches are 8reps on One arm, then 8 reps on the other. Finish position of KBS is bell completely locked out over the shoulder.

For Total reps of Part 1 plus 1 rep for every 5 Double Unders of Part 2 ( any reps shy of 5 do not count)


CrossFit Yelm