07-18-2016 "Dirty thirty"

New Website: www.crossfit-yelm.com

This week is De load week on your back squat do not lift more weight then what is recommend.


Warm-up:
Straight Leg raises 15 each leg
Lateral Lunges
10 rolling pistols
10 KB single Straight leg DL

Strength:
Week 4 De Load WEEK!
1x5 of
40%
50%
60%


Metcon:
For Time
30 reps of each
Box Jumps 24/20"
Jumping Pull-ups
Kettlebells swings 35/26lbs
Lunges
K2E
Push Press 45/35lbs
Back ext.
Wallballs 20/14lbsburpees
Double unders

CrossFit Yelm