09-21-2015 Hero Jeremy"

New Website: www.crossfit-yelm.com

Warm-up:
run/bike or row on your own
then
5 minutes into class as a group:
15 Kettlebell swings
15 Goblet Squats with hold
20 1 legged deadlifts with KB
3x :30 sec handstand holds


Strength: 15 minutes into class as a group
Redo your 5 rep max Push press
Goal is to double your work capacity by getting 10 to13 reps of your old 5 rep max.
If time is on your side find a new max.
Please put on the board your scores

Metcon:
"Hero Jeremy"
21-15-9 reps for time:
Overhead Squats 95/65lbs
Burpees

CrossFit Yelm