02-21-2017 "Fight Gone Bad"

New Website: www.crossfit-yelm.com

Sign up for the CrossFit OPEN: www.games.crossfit.com
Cost $20
Team Name: CrossFit Yelm
Start Date: 2/23/2017


Warm-up:
5 minutes Mobility
Tabata rotate: 4 minutes total
:20sec on :10 sec rotate
Pull-up
Lunges
Ring Holds
Goblet Squats

Skill Work:
Go over Proper Rowing technique

Metcon:
Fight Gone Bad
 3 rounds for time of:
Wall Balls 20/14, 10ft
Sumo Deadlift High Pull, 75/55lbs
Box Jump, 20in for everyone
Push Press, 75/55lbs
Row (Calories)
Rest 1 minute

Rotate immediately to the next station every 1 minute the clock does not stop or reset between stations.


CrossFit Yelm