10-31-2016 Happy Halloween"

New Website: www.crossfit-yelm.com

Halloween Evening schedule change ONLY!!!!!
EVENING SCHEDULE CHANGE:
5:30pm OPEN GYM
6:30pm CLOSED

Warm-up:
100 Single Unders
15 PVC lateral lunges
15 Pass Throughs
:30sec Prayer Stretches x2
15 Good Mornings with bar
wrist and shoulder mobility

Strength:
Wendler Week 3 Front Squats
5 reps x 75%
3 reps x 85%
1+reps x 95%


Metcon:
Happy Halloween
AMRAP 12 Minutes
10 Power Cleans 95/65lbs
31 Double Unders
16 Push-presses, 95/65lbs
Mini Check out WOD:
3 Rounds
20 Calorie row
20 Pistols (10 each leg)
20 H/R Push-ups






CrossFit Yelm