11-15-2016

New Website: www.crossfit-yelm.com

Warm-up:
10 shoulder pull overs (laying long way on foam roller pull wallball overhead)
Crab walk down
10 Primal Pull throughs with push up
x2 rounds

Strength:
Bench Press
5 sets of 3 reps
*Add 5lbs to your last successful 5 sets
* if you failed repeat the last weight you didnt not finish all at 5 sets at


Metcon:
7 rounds for time of:
15 Kettlebell swings 50/35lbs
1 Snatch, pick load

Checkout:
8 min amrap
5 HSPU
10 barbell walking lunges
15 knee tucks
CrossFit Yelm