09-06-2016 "Granite Games for Al"

New Website: www.crossfit-yelm.com

SIGN UP FOR SEPTEMBER HEALTHY CHALLENGE!!!! Potluck on Friday Evening for athletes signed up!!

Warm-up:
10 HR Push-ups
10 Jumping Air squats
10 good mornings with a bar
warm-up deadlift


(Break the gym into two groups 1/2 do metcon #1 the other half metcon #2 and then switch)

Metcon: #1 
(Deadly rope 2.0 Granite games event 2/3)
Partner WOD (Al you have to do this one alone)
5 rounds 50+
2 standard rope climbs (leglessrx)(legless-men/1LL-1standard-w35-39)(1LL-1standard40-44)(2standard45-49)
4 deadlifts 275/175lbs (405/265#rx)(365/240# 35-39)(335/220# 40-49)
8 Burpee over bar

10 min time cap

Metcon #2 
(Midline Crisis granite games event 7/8)
40 toes to bar (50+) 50 t2b (everyone else) 
5 snatch (145/95) (225/145rx)(205-135#35-39)(175/115#40-49)

10 min time cap
CrossFit Yelm