12-13-2016 "Open 11.3"

New Website: www.crossfit-yelm.com

Don't forget to draw your name for secret Santa if you put your name in the buckets... Also, remember that its a white elephant gift...so it could end up in someone else hands.

3 minutes on the assault bike plus 800 meter run

Skill Work:
Tababta abmat sit-ups
The tabata interval is 20 sec of work followed by 10 secs of rest for 8 intervals
Tabata score is the total reps performed in all the intervals.

Open 11.3
Warm-up Deadlift

Deadlift, 315/205lbs
Box Jumps, 30/24in

CrossFit Yelm