09-15-2016

New Website: www.crossfit-yelm.com


Mobility for 15 minutes


Warm-up:
With a partner banded run 3x each
3x :15sec hangs from pull up bar
1 Ring Row 1 ring dip x10


Metcon:
For 3 cycles
4 minutes of:
Run 200 Meters
1 Muscle Up (Bar or rings)
1 minute rest between cycles

Mini Challenge WOD:
1500 meter row
CrossFit Yelm