10-10-2016

New Website: www.crossfit-yelm.com


Warm-up:
High kicks down and back
Butt kickers down and back
Lunge with stretch
10 back ext
15 Roman deadlifts with bar
warm-up deadlift



Strength:
You have 15 minutes to find you new 
1 rep max Deadlift

Metcon:
For 3 Cycles
AMRAP in 3 mins of:
3 Power Cleans 135/95lbs
6  Push-ups
9 Air Squats

1min rest between cycles
start where you left off


Mini Wod/Challenge WOD:
3 minutes
Max box jumps
CrossFit Yelm