12-08-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Walking lunges with stretch
Prayer stretch
wrist mobility

Strength/Skill
3 rounds. keep a running total for reps
1 min goblet squats (advanced 50, int. 35, novice 18 KB)
1 min ring dips
Start either squats or ring dips
no rest


METCON WOD:
For Time:
15 Thrusters, 135/95lbs
row 200 m Or Run or 100 DU
20 Thruster 95/65lbs
row 400 m or Run or 200 DU
30 Thrusters 65/35lbs
row 800 m or Run or 300 DU

CrossFit Yelm