07-21-2015

New Website: www.crossfit-yelm.com

REMINDER: 
NO 1pm class New time is 11am
NO Pre Teen Kids CF this week with Annie/Leslie
NO OPEN GYM all week


Warm-up:
Row/bike or Run on your own
5 minutes into class as a group:
Lunge Down the floor with a stretch at the bottom
High kick back
Burgener warm up with PVC
Good Mornings with PVC

With a bar warm up your snatch and o/h squat


Skill: 15 minutes into class
EMOM 7 minutes complete the complex of::
1 Squat Snatch + 2 Overhead Squats @ 75% of your 1 RM Snatch
Record your heaviest weight completed



Metcon: 30 minutes into class
2 rounds for time of:
20 Double Unders
20 KB Goblet Squats, 50/35lbs
30 Double Unders
30 KB Sumo Deadlift High Pulls 50/35lbs
40 Double Unders
40 Single Arm KB Swings 20 each arm(Russian), 50/35lbs

CrossFit Yelm