05-31-2016

New Website: www.crossfit-yelm.com

Warm-up:
Stretch for Running Drill With band and Partner outside
10 Scorpion stretch
10 Breathe KB Arm Bar each arm
10 Clean and Jerk with KB R/L

Strength:
20 rep Bench Press
1. redo a bench press that you failed
2. add 5lbs to your last 20rep success
3. minus 20lbs off your 5rep max

Metcon:
10 min EMOM
3 Cleans (from floor, hang, mid hang).
Weight should be challenging throughout the whole 10-minutes.

--Rest 2 mins--

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 53/35 lbs
12 Handstand Push Ups
CrossFit Yelm