03-28-2016

New Website: www.crossfit-yelm.com

Warm-up:
800 meter run together
10 Goblet squats with a 3 sec. hold at the bottom
With a bar behind your neck press your elbows to the ceiling
10 lateral Lunges
10 PVC Pass throughs

Strength: NEW CYCLE!!
You have 15 minutes
Front Squat
Find your 3 rep max

Metcon:
With a running Clock:
Mins 1 & 2: 100 DU or 300 singles + AMRAP OHS, 135/95
Min 3: Rest
Mins 4 & 5: 35/25 Calorie Row + AMRAP Wall Balls, 20/14
Min 6: Rest
Min 7 & 8: 400m Run + AMRAP HSPU
Min 9: Rest
Mins 10 & 11: 100 DU or 300 Singles  + AMRAP OHS, 135/95
Min 12: Rest
Min 13 & 14: 400m Run + AMRAP Wall Balls, 20/14
Min 15: Rest
Mins 16 & 17: 35/25 Calorie Row + AMRAP HSPU
To avoid everyone being on the rower in the same round start 4ppl on rowers MIN 4 & 5 and 4ppl Min 1 & 2
*** Score is the AMRAP***
CrossFit Yelm