11-16-2016

New Website: www.crossfit-yelm.com


Warm-Up:
High Knees down and back
Butt Kickers down and back
Side shuffle down and back
Big Lunge with Stretch
Bunny hop down and back
10 Medball cleans
10 OHS with a bar

Metcon:
Running Clock:
Mins 0 to 3     400m run + Amrap OHS, 135/95lbs
Min 3-4 REST
Min 4 to 7       35/25 Calorie Row + Amrap Wall Balls, 20/14lbs
Min 7-8 Rest
Min 8 to 11     400m Run + AMRAP HSPU
Min 11-12 Rest
Min 12 to 15 35/25 Calorei Row + AMRAP OHS, 135/95lbs
Min 15-16 Rest
Min 16 to 19 400m Run + Amrap WallBalls, 20/14lbs
Min 19-20 Rest
Min 20-23 35/25 Calorie Row + AMRAP HSPU
CrossFit Yelm