07-30-2015 "Salt"

New website: www.crossfit-yelm.com

Reminder: Preteen classes at at 4:45pm today with Leslie
OPEN GYM at 3pm today!

Run/Bike or Row on your own
5 minutes into class as a group:
3 min jump rope
Butt Kickers down and Back
High Kicks Down and back
Inch worm down/ crab crawl back

Skill Work: 15 minutes into class 10 Minute EMOM
Pick 2 elements that you need to work on and alternate 
Such as Ring Dips, Rope Climbs, Toes Through Rings, L-Sit, HSPU, HS Walks, double unders Etc.

Metcon: 30 Minutes into Class
12 Minute time cap
800 Meter Run
10 Muscle-ups
remainder of time:
Max Rep Squat Snatches #135/95
Score is total reps including the M.U.

CrossFit Yelm