08-19-2015

New Website: www.crossfit-yelm.com

Warm-up:
Run/bike or row on your own
with a Bar or Pvc
5 Snatch Deadlifts
5 Power Snatches
5 Hang Squat Snatches
5 Snatch Balances
5 Sotts press snatch grip

Strength: 15 minutes into class
Wendler week 2 Overhead Squat
3 reps at 70, 80 and 90%

Metcon:
AMRAP 15 minutes

1 Muscle-up
9 Power Snatches 115/85lbs
8 Box Jumps 30/24in
7 Strict Pull-ups


CrossFit Yelm