11-17-2015 "Open 13.2"

NEW WEBSITE: www.crossfit-yelm.com

Tuesday: 

CrossFit 6:30am & 9am
Class 12pm B-Fit :30min
Class 12:30pm "Olympic Lifting"

OPEN GYM 3PM
CrossFit 4pm-4:45pm

CrossFit Kids 4:45pm-5:30pm (10-14yrs)
CrossFit 5:30pm & 6:30pm
Class 6:30pm Oly. Lifting

BASIC Pro. please call (sign-up Required for new athletes)


Warm-up:
3 turkish get-ups R/L
6 one arm KB Swings
9 each arm Clean and press KB
12 lateral Lunges with KB

WOD:
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to overheads, 115/75lbs
10 Deadlifts, 115/75lbs
15 Box Jumps, 24/20"

* Two foot jumps, one foot jumps and step-ups are all permitted


Checkout:
1000k row for time

CrossFit Yelm