08-04-2015 "Happy Birthday Allison and James"

NEW WEBSITE: www.crosssfit-yelm.com

Warm-up: run/bike or row on your own
5 minutes into class as a group:
15 Heavy KB Russian Swings
15 Leg Swings
Shoulder mobility with a band
Ankle Mobility with a band
warm-up and go over the hang clean positions


Skill/Strength: 15 minutes into class:
14 min EMOM alternating bewteen:
3 Hang Power Cleans (you pick load)
10 Alternating Pistols

Metcon: 30 minutes into class:
For 4 cycles:
AMRAP in 2 mins of:
14 Kettlebell Swings, pick load
7 Chest-to-bar Pull-ups

Rest 1 minute between each cycle
For each cycle continue the AMRAP.



CrossFit Yelm