03-17-2017 "Open 17.4"

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:
8-10 minutes
10 Straight leg raises each leg
5 lateral lunges each side
3 deadlifts, progressing to heavier weight each round
5 push-up to downward dog

Each round, increase the weight on deadlift so that you end at working weight.


Metcon:
13 min Amrap
55 deadlifts, 225/155lbs
55 wallballs, 20/14lbs 10-9ft target
55 calorie row
55 handstand push-ups



CrossFit Yelm