10-12-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
10 Goblet Squats
10 lateral Lunges with KB
10 1 arm KB Swings
PVC Pass throughs
PVC Good Mornings

Strength/Skill:
We have been finding our maxes on our major lifts for the past 2 weeks.  We are starting a new strength cycle and will be doing more OLY lifts.  

Deadlift:
5 reps at 75% of your 1 rep max
5 reps at 80% of your 1 rep max
5 reps at 85% of your 1 rep max

then

FIND your 5 reps THRUSTER MAX Yes I said thruster!!! THRUSTERS!!!!



METCON:
8 min AMRAP
8 handstand Push ups
10 Goblet Squats, 50/35lbs
Run 200 meters 

CrossFit Yelm