01-06-2015

New Website: www.crossfit-yelm

Warm-up:
10 H/R Push-ups
10 Hollow Rocks
10 Supermans or Back ext.
10 PVC Pass throughs

Strength:
15 Minutes to find your 5 rep max
Bench Press

Metcon:

4 min AMRAP of:
15 Wall Balls 20/14
8 Pull-ups
-Rest 1 minute
4 Min AMRAP of:
5 ring dips
5 box jumps 30/24in
5 kettlebell swings 70/50lbs
-Rest 1 minute
4 Min AMRAP of:
20 double unders
4 Handstand Push-ups
-Rest 1 minute
4 min AMRAP of:
1 deadlift 315/185
3 Burpees
5 Toes thru rings

Add up total reps from each quarter for total score
CrossFit Yelm