07-28-2015

New WEBSITE: www.crossfit-yelm.com
Open gym at 3pm with lesie
kids class at 4:45pm with Leslie

Warm-up
bike/run/row on your own
5 minutes before class as a group:
10 x goblet squats
1 leg kb deadlifts x10
10 primal pull throughs
10 OH Squats with bar


Skill/Strength: 15 minutes into class

overhead squats emom
Minute 1-5 ,5 reps
Minute 6-10 ,3 reps
Minute 11-15 ,1 rep

Metcon: 30 minutes into class:
8 min amrap :  
Tire flip 25m , Sprint 400
remainder of 8 minutes get as many burpees as possible.  The final score is the number of burpees performed.

CrossFit Yelm