06-13-2016 "Granite Games 15.4"

New Website: www.crossfit-yelm.com

Warm-up:
100 Single unders
Arm Circles
10 HRPU
Scorpion Stretch


Strength: You have 15 minutes
Find your 5 rep bench press
then find 3 rep and then 1 rep

Skill:
Deadlift with PVC 3-5 Min
Muscle -up 5 Min

Metcon:
in 13 mins do:
5 rounds of
10 Deadlifts 225/155
5 Muscle-ups
--then--
10 deadlifts 225/155
and the remaining time, AMRAP of:
1 Muscle-up

(Scale- if you do not have your dip yet you will do 5 ring rows and 5 dips)

CrossFit Yelm