01-15-2016

New Website: www.crossfit-yelm.com

Today is open gym during all class times.  This means you can  make up a strength that you missed or a wod.

Warm-up:
:15 sec handstand stretch x 3
10 KB Swings
10 goblet squats
10 press from behind the neck wit bar or pvc

Strength:
Wendler Overhead squat
65% x 5 reps
75% x 5 reps
85% x 5 reps

Metcon:
as a team split up how you want

25 front squats 135/95lb
25 back squats
25 Overhead squats
400 Meter run

25 Presses 135/95lbs
25 Push Presses
25 Push Jerks
400 meter run 50 Cleans 135/95lbs
400 meter run

50 Snatches 135/95lbs
400 meter run
*must run together and start together
CrossFit Yelm