04-01-2016

New Websitewww.crossfit-yelm.com

Open gym all day this menas during any class times you can make up a strength or a wod that you missed


Warm-up:
800m Run together
Walking Lunge with stretch down and back
10 Ring Push-ups
10 Ring Rows
10 Bar back Squats
shoulder mobility


Strength:
Front Squat
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM


Metcon:
* Partner WOD*
Amrap 30 minutes
30 Overhead Lunges, 25/15lbs
25 Power Cleans, 95/65lbs
25 Partner Burpees
4 Relay Runs, 100 m

(Break up however you want, 1 runs to 100m then partner runs 100m then back same way)

CrossFit Yelm