03-14-2017

New Website: www.crossfit-yelm.com

Week 4 Charity
Yelm Animal Alliance
founded by volunteers more than 10 years ago.  before that, any lost or abandoned pets unclaimed were euthanized. Now, the alliance helps for permanent families.  Please consider being a foster family or making a donation to help this wonderful, volunteer organization.


NEEDS
Shampoo
Brusges
Combs
Leashes
Collars
Harnesses
Blankets
Pet Beds
Crates
Carriers
Toys, toys, toys
Pet toothbrushes/paste
Nail Clippers
Pet waste bags
Pet/clothing/booties
Bowls
Food dispensers
**$-Checks
payable to Yelm Animal Alliance (for ver bills/spay and neuter)
** Foster Homes
** equals most needed


Please NO FOOD DONATIONS



Warm-up:
10 Wall ball clean -then- Wall balls
10 Laying Leg swings
10 Hollow Rocks
10 Back Ext.

*Warm-up Clean and Thrusters*
Metcon:

You can only use 1 BAR!!!
Find a challenging weight that will make you better.
Should be a weight that you can do sets of 3 reps
at each movement,

For Time:
20 Deadlifts, 165/115
20 Power Cleans, 165/115
20 Hang Cleans, 165/115
20 Thrusters, 165/115
20 Push Presses, 165/115
20 Deadlifts,135/95
20 Power Cleans, 135/95
20 Hang Cleans, 135/95
20 Thrusters, 135/95
20 Push Presses, 135/95

CrossFit Yelm