01-10-2017 "Nasty Girls"

New Website: www.crossfit-yelm.com


Warm-up:
15 PVC Pass Thrus
Prayer stretch
10 lateral Lunges
10 Archer Push-ups
10 Primal Pull throughs
10 Overhead squats with bar

Go Over Pos.1 and 2

Skill/Strength:
10 min EMOM
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
This is a complex


Metcon:
Nasty Girls

3 rounds for time of:
50 Air Squats
7 Muscle ups
10 Hang Power Cleans, 135/95lbs


CrossFit Yelm