10-25-2016

New Website: www.crossfit-yelm.com

Warm-up:
100 Single Jump Ropes
10 Archer Push-ups
10 Primal Pull Through's with Push-up
Warm-up Bench Press

Strength:
Bench Press
5x3 at 80% of your 3 rep max
** you must do all 3 reps at one time
** rest as much as needed between sets

Metcon:
For Time:
10 Deadlifts, 275/185lbs
20 Pull-ups
30 Box Jumps, 24/20in
40 Kettle bell Swings 50/35lbs
50 Double Unders40 Kettle bell Swings 50/35lbs
30 Box Jumps 24/20in
20 Pull-ups
10 Deadlifts, 275/185lbs


CrossFit Yelm