12-14-2016

New Website: www.crossfit-yelm.com
Reminder: Sign up for Potluck for Friday
Also, Get your secret Santa name before Thursday!


Warm-up:
15 Pvc Pass throughs
10 Primal Pull Throughs
banded stretch on the rig
Warm-up bench press
Go Over a Bent over row

Skill/Strength: Pair up if possible
Emom for 10 minutes, alternating between
7 Bench Press, Pick load
7 Bent Over Rows, pick load

Metcon:
For Time:
Walking Lunge, 100 ft
25 Push-ups
25 Kettlebell Swings 70/50lbs
25 Knees to Elbows
3 Rope Climbs
25 wall Balls
25 Pull-up (L)s
25 Hollow Rocks
Walking Lunges, 100ft



CrossFit Yelm