12-12-2016

New Website:  www.crossfit-yelm.com

Make sure you draw your secret Santa Name (this year is a white elephant game)
*** Sign up for the Christmas party potluck please for this Friday***

Warm-up:
Walking Lunge with PVC ( at bottom of the lunge press PVC up) x15
Scorpion Stretch x10
Partner Up: Pvc bottom of the snatch stretch.  A. stands behind B. and pulls up and back on PVC 
As a group go over snatch pos. 1 and pos. 2
Spend 5 minutes warning up snatch weight

Strength/skill:
Emom for 7 Minutes
1 Squat snatch + 2 Overhead Squats @ 75%  of your 1 RM snatch


Metcon:
For 3 Cycles:
Amrap 5 minutes of:
50 Double Unders
3 Muscle -ups
6 Push-press, 135/95lbs
9 Wall balls, 20/14lbs

**rest 1 minute between rounds
pick up where you left off



CrossFit Yelm