09-23-2015

New Website: www.crossfit-yelm.com

Warm-up:
Run/bike or Row on your own
then
5 minutes into class as a group:
15 Heavy Russian Kettlebell swing
10 Pvc Pass throughs
10 lateral Lumges
Burgener warm up as a group


Strength: 15 minutes into class as a group
1 Power Snatch, 1 Hang Snatch, 1 Overhead Squat Emom for 10 minutes. This is a complex.

Metcon: 30 minutes into class as a group
AMRAP in 4 mins of:
5 Chest to Bars
7 Sit-ups
'9 Box Jumps, 24 in
3 cycles for Reps.

Rest 1 min between cycles
Start where you left off in the cycle.




CrossFit Yelm