New Website: www.crossfit-yelm.com

10 primal pull throughs
Banded shoulder stretch
Banded hip extension stretch
Banded wrist mobility
3 Handstand holds with stretch
10 Heavy KB Squats

Work to a Heavy Single Overhead Squat in 15 minutes

Cash in:
1 Min Max toes to bar

then 1 min rest

3 rounds: 15 min cap
200m Run
5KB Snatches left arm
5 kb OH left arm walking lunges
5 KB Snatches right arm
5 OH right arm walking Lunges

1 minutes rest after you finish 3 rounds

1 Min Max toes to bar

Advance: 70/53
RX 53/35
Beg: 35/26

Note: every t2b you take 5 sec. off your time.
CrossFit Yelm