10-24-2016 "Open 11.5"

New Website: www.crossfit-yelm.com


Warm-up:
400 meter run as a group with a 45/25lb plate
10 Gold Diggers each side with plate
5 Burpees onto plate
10 Overhead walking lunges with plate
leg swings and shoulder and wrist mobility
warm up front squat

Strength:
Wendler week 2 Front Squat
70% x 3 reos
80% x 3 reps
90% x 3+ reps

Metcon: Open 11.5
Complete as many rounds as possible in 20 mins of:
5 Power cleans, 145/100lbs
10 Toes to Bars
15 Wall balls20/14lbs, 10ft

Mini challenge WOD
1 rope climb
5 Pistols each leg
20 Hollow rocks
6 min amrap

CrossFit Yelm