09-30-2016

New Website: www.crossfit-yelm.com

Today is open gym all day during all class times
Bring a friend for FREE on Fridays!!!

Warm-up:
Dodge ball for 10 minutes


Partner or team WOD
15 min time cap
-800m Run as a team (Start work when everyone is in the building)
-50 KB Swings each (move on when everyone is done one working at a time)
-30 Thrusters (move on when everyone is done one working at a time)
-15 Pull-ups  (move on when everyone is done one working at a time)
- Max Burpees as a team (One working at a time)

score is burpees

Mini Challenge:
5 minute amrap
10 Mountain climbers
20 walking lunges
30 Jumping Jacks


CrossFit Yelm