09-07-2016 "Granite Games for AL"

New Website: www.crossfit-yelm.com

Warm-up:
50 single jump ropes
20 Kettle bell Swings
10 Goblet Squats
walk with KB overhead the length of the gym and switch hands and turn around x2

You can do both WODS or just one today!!



Metcon: 
(Al does this one alone everyone else partner WOD)
Double Bell

Event 2 Masters
Event 3 Rx

200 Double unders
100 Single arm alternating dumbell Squat Snatches 70/45lbs 
(use KB for correct weight) rx & up to 39   40-55+ 50/35lbs 
200 Double Unders

150 D.U for 50-55+
15 min time cap


--Then--

Individual WOD

Row/Jump/Squat
Event 11 Masters
Event 12 Rx

Row 50/40 cal
25 box jump overs 24/20"  30/24" RX
15 Overhead Squats
185/125lbs rx-39
165/115lbs 40-44
135/95lbs 50-55+

10 min time cap
CrossFit Yelm