10-20-2015 "Hope"

New Website: www.crossfit-yelm.com

Warm-up:
High Knees
Butt Kickers
15 heavey KB Swings
15 PVC pass throughs
Banded shoulder mobility


Strength/Skill:

3 Snatch Grip behind the neck push presses
3 Snatch Grip behind the neck push jerk
3 Pressing snatch balances
3 Snatch balances
3 Hang Power snatches
* Not for times

Metcon:

3 rounds, 1 min per station, of:
Burpee
Power Snatch, 75/55lbs
Box Jump, 24/20 in
Thruster, 75/55lbs
Chest to bar pull-ups
Rest 1 minutes
Perform this like "Fight Gone Band"
buy rotating immediately to the next station
every 1 min.  The clock does not stop or reset

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.
CrossFit Yelm