05-06-2016 "Partner Bear Complex"

New Website: www.crossfit-yelm.com

Today is open gym during all class times. use this time to make up a wod you missed or a strength that you missed.

Warm-up:
Vollyball ( make a circle hit the ball to a player across from you and then run to that spot) If the ball hits the ground the person that dropped it must step out of the circle and do 10 jumping lunges

10x Ring rows
10x push-ups
10x air squats

Strength:
Overhead Squat
5 reps at 65%, 75% & 85%

Metcon: Partners
AMRAP 10 minutes alternating
--Full bear complex-- 75/55lbs
(If your drop the weight during challenge you must both stop and do 5 burpees) 

Clean
Front squat
Push Press
Back squat
Push Press



CrossFit Yelm