07-27-2015 "Running Karen"

New Website: www.crossfit-yelm.com

Kids Classes are with Leslie this week
No Open gym today

Warm-up:
Run/Bike and Row on your own
5 Minutes into class as a group:
15 Medball cleans (use the weight you will use for your wod)
20 Jumping Lunges
15 Primal Pull thrus
wrist mobility/ shoulder mobility



Skill/Strength: 15 minutes into class
Death by Power Cleans
1 Power Clean, pick load in the first 1 min,
2 Power Clean, pick load in second 1 min,
3 Power Cleans, pick load in the third 1 min
....
Continuing this for as long as you are able
Post total load lifted and rounds


Metcon: 30 minutes into class
For Time:
50 wallballs 20lb
400 m run
40 wallballs 
400 m run
30 wallballs
400 m run
20 wallballs
400 m run
10 wallballs
400 m run




CrossFit Yelm