12-10-2015 OPEN 15.3"

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
5-10 Minutes group instructed mobility
5x KB 1 arm Cleans RL
5x KB 1 arm Press RL
Scorpion stretch Back and Belly


Strength:
Macho Man
As many rounds as possible OTM of:
3 Power Cleans 70% of max
3 Front Squats
3 Jerks
Wod ends when the athlete fails to complete the 9 reps within the given min.  Goal: 6-9 rounds


METCON WOD:
Complete as many rounds as possible in 14 mins of: 7 Muscle-ups 50 Wall Balls, 20/14 lbs, 10/9 ft 100 Double Unders

CrossFit Yelm