02-01-2017 "Three wise men (Jeremy, Ben, Beau)"

New Website: www.crossfit-yelm.com

Sign up for the CrossFit Open: www.games.crossfit.com
Cost: $20
Team Name: CrossFit Yelm
Starts: Feb 23rd

Warm-up:
15 Pass thrus & Prayer stretch
10 Lateral Lunges
10 Primal Pull thrus
3x :30sec Ring holds
Wrist mobility
Shoulder Mobility

Strength:
Wendler week 4
Deload Push-press
40%-50%-60% x5reps each

Metcon:
Three Wise Men (Jeremy, Ben, Beau)

As many rounds as possible in 4 mins of:
5 Hang Squat Cleans 135/95lbs
10 Burpee (bar Facing)
Rest 2 mins

AMRAP 4 mins of:
10 Power Cleans 135/95
20 Pull-ups
rest 2 mins

AMRAP 4 mins of:
15 Box Jump Over 24/20" (or step over)
30 Wall balls 20/14lbs

CrossFit Yelm