08-13-2015

New Website: www.crossfit-yelm.com


Warm-up: 
bike run or row on your own
10 heavy kettlebell swings
10 Pvc Pray stretch
10 good morings PVC
duck walk down and back
warm-up push press


Strength: 15 mins into class
20 rep Push Press
45lbs minus your 5 rep max

Metcon: 30 minutes into class

4 rounds with limit of 6 minutes each round. If you finish before the 6 mins time cap, rest the remainder of that round:

round 1
12 deadlif 225/185t
3 burpee box jumps 24/20"
400 m Run 

Round 2
9 deadlifts
6 burpee Box jumps
400 run

Round 3
6 deadlifts
9 Burpee Box Jumps
400 m run

Round 4
3 Deadlifts
12 Burpee Box jumps
400 meter run

Post weight used and total weight used


CrossFit Yelm