07-14-2016

New Website: www.crossfit-yelm.com

Today is OPEN Gym all day means that you can do an WOD you want or make up a Strength that you missed.

Warm-up:
Bring Sally up song
Air Squats only!!


Strength:
Wendler week 3 
Back Squats
5 x 75%
3 x 85%
1 x 95%

Metcon:
Teams of two:

800 m Run (as a team)
40 Power Clean and Jerks 135/95lbs
20 box Jumps 30/24" 
400 m Runs (as a team)
30 Power Cleans and Jerks
30 Box Jumps
200 m Run (as a team)
20 Clean and Jerks
40 Box Jumps


***Alternate reps as needed with your partner, box jumps must stand up on top of box.
**One bar/1 box (this means you must load and unload weight as needed)





CrossFit Yelm