12-17-2015

New Website: www.crossfit-yelm.com

Warm-up:
5-10 minutes group lead mobility
:30 second handstand hold on wall x2
:30 second goblet squat hold at the bottom x3
:30 second Pull-up hang active shoulder in the hollow postion
Burgener warm up with PVC


Metcon:
For Time:
2 Rounds of:
3 Hang Power Snatches 135/95lbs Rx+ 205/145
9 Muscle-ups
Rest 1 min
--then--
2 Rounds of:
6 Hang Power Snatches 115/85lbs Rx+ 185/125
6 Muscle ups
Rest 1 min
--then--
2 Rounds of:
9 Hang Power Snatches 95/65lbs Rx+ 135/95
3 Muscle-ups

OR


10 Minute Capacity test
For max reps
Row (calories, 4 mins
Rest 1 min
Pull-up, 3 min
Rest 1 min
Back Squat, 1x body weight, 2 mins
Rest 1 min
Shoulder-to-Overhead, 135lbs, 1 min

This is a max effort for each movement.
When scoring, be sure to edit number of reps completed in each field for each movement.

CrossFit Yelm