04-11-2017

New Website: www.crossfit-yelm.com

Warm-up:
Partner up:
a. row 500m
b. 10 pass thrus
10 good mornings
10 air squats
1x thru (row 2min 500m)

--then--
10 pass thrus on belly add weight each round
10 banded lateral walk
x3

--then--
sit at bottom of squat and do 10 pass thrus

Skill:
15 minutes
1 snatch pull + 1 full snatch
(add weight or stay where your at) 


Metcon:
For Time:
3 rounds
10 Hollow rocks
5 broad jumps
10 Beat swings
10 strict toes to bars
Handstand walk 25 ft
200 m run

CrossFit Yelm