01-27-2016

NEW WEBSTE: www.crossfit-yelm.com

Warm-up:
10 Primal Pull Throughs
10 Archer Push-ups (5each arm)
Handstand Stretch on the wall :15sec x3 sets
Turkey walk down/ Crab crawl back
10 OHS with bar


Strength:
OHS 5 rep @ 75%
OHS 3 rep @ 85%
OHS 1 rep @ 95%

METCON:
5 rounds
2 minutes of work/ 1 minutes of rest per round
5 Push-ups
10 Deadlifts (Body Weight)
Double Under AMRAP
Within the 3 minutes of work you must perform the PU and DL as fast as possible in order to achieve AMRAP Double Unders before the interval ends
Dub are your score
CrossFit Yelm