10-07-2015 Open wod 12.3

New Website: www.crossfit-yelm.com

Warm-up:
10 Heavy KB Swings
10 Goblet Squats
10 Primal Pull Throughs
10 Empty Bar Snatch grip presses
10 Snatch Balances
Burgener Warm up with PVC


Strength/Skill:
Snatch 1 rep max
Start a clock you have 15 minutes

Metcon:
Open wod 12.3
18 minute AMRAP
15 Box jumps, 24/20 in
12 Push Press, 115/75 lbs
9 Toes to bars


CrossFit Yelm