12-09-2015 "CrossFit Total"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
10 Medball Cleans
10 Supermans
10 Hollow Rocks
10 Prayer stretch with elbows on box

Strength:
AMRAP in 7 mins of the following ladder
Hang Power Cleans 115/80 (RX+ 145/100)
Toes to Bar
Start 1 rep per exercise, then 2 of each, then 3 and so on untill the 7 minutes is up.  
Score total rounds/reps


METCON WOD:
CrossFit Total
5 minutes each with 1 min transition
Back Squat 1 rep
Should Press 1 rep
Deadlift 1 rep
add weights together to get your total

CrossFit Yelm