10-22-2015

New Website: www.crossfit-yelm.com

Warm-up:
High Kick down and back
Crab Crawl down/ Inch worm back
15 Jumping Air Squats
With a bar:
1 Squat Clean 2 Split jerks x 5 reps


Strength:
20x Thrusters (Minus 50lbs from your 5 rep max)
or
Redo a weight that you failed or add 5lbs to your last successful 20 rep.


Metcon: (Run heats)
1000m Row
--then--
3 rounds of:
15 Ring Push ups
10 Knees to elbows
--Then--
15 Bench Presses 155/85lbs



CrossFit Yelm