05-27-2015 "Partner WOD"

New Website: www.crossfit-yelm.com

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

Saturday Murph heats from 9:30am till 11:15am BBQ to follow bring a side dish!
Monday Houre 5:30am Insanity, 6:30am CrossFit and 9am CrossFit ONLY!  CLOSED the rest of the day.


Warm-up:
Wall Squats x15
Roll out your lats
10 Snatch Balances with bar

Strength:
Wendler week 4
Overhead squats
5 reps
40%, 50%, 60%

Metcon:
With a partner, as many rounds as possible in 20 mins of: 10 Kettlebell Swings (53/35) 10 Jumping Alternating Lunges 10 Push Presses (95/65) While one partner works on the AMRAP, the other partner runs 200m backwards. Partners switch upon completion of the run, taking over where the other left off in the AMRAP.
CrossFit Yelm