12-07-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
10 on the wall OHS
10 single leg deadlifts with KB
20 Heavy KB Swings
10 Snatch balances with a bar
Burgener warm-up with pvc

Strength:
you pick the weight
10 Minute EMOM
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat

Bar leaves ground on power snatch and does not touch until after the OHS. This is a complex


METCON WOD:
For time:
(Start each round with lunges)
1 walking lunge 100ft
21 Pull-ups
21 Sit-ups
18-15-12-9-6

CrossFit Yelm