07-01-2016 "Helen meets Grace"

New Website: www.crossfit-yelm.com

Today is open gym all day during all class times
Saturday is Normal hours thanks to Tiffany
Sunday Closed
Monday 9am ONLY!

Warm-up:
Lateral lunges with kb
Goblet squat with a jumps
Rib Pulls
Warm-up back squats

Strength:
Wendler Week 1
Back Squat 
1x5 at 65%
1x5 at 75%
1x5 at 85%


Metcon:

Teams of 2:
-One Partner works at a time, split up w/partner however you want except both partners mus run 400m each time together.

For Time;
Run 400 meters
21 Kettlebell Swings, 53/35lbs
12 Pull-ups
Run 400 meters
21 Kettlebell Swings, 53/35 lbs
12 Pull-ups
Run 400 meters
21 Kettlebell Swings, 53/35lbs
12 Pull-ups
30 Clean and Jerks, 135/95lbs

CrossFit Yelm