11-01-2016

New Website: www.crossfit-yelm.com


Warm-up:
10 Primal Pull throughs with push up
10 Scorpion stretch
10 Dips off box or rings


Strength:
Bench Press
5 sets of 3
add 5lbs to your last week lift


Metcon:
For Time
21 Medball Cleans 20/14 18 Overhead squat Squats, 95/63 lbs 1 Rope Climb 15 Medball Cleans 20/14 12 Overhead Squats, 95/63 lbs 1 Rope Climb 9 Medball Cleans 20/14 6 Overhead Squats, 95/63 lbs 1 Rope Climb
CrossFit Yelm