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Row/Bike or Run on your own
5 minutes into class as a group:
grab a partner
clapping push ups
20 partner wallballs
20 wall ball twists (back to back) 10 each way
warm-up your push press

Strength: 15 minutes into class
20 rep Push press Series
1 set of 20 reps at minus 40lbs off your 5 rep max
1 set of 20 reps of your last missed attempt

Metcon: 30 minutes into class
3 rounds for time:
400 meter run
50 Abmat Sit ups
50 Air Squats

CrossFit Yelm