04-12-2017

New Website: www.crossfit-yelm.com


Warm-up:
100 Single Jump Ropes

2 rounds
10 Overhead Squats against the ball
10 Primal Pull Throughs
Scorpion Stretch 5 each way
10 Over head squats with bar




Strength:
Wendler week 3
Overhead Squat
5 reps 75%
3 reps 85%
1 plus 95%



Metcon:
20 Min Amrap

Buy in:
100 Wallballs 20/14

Rest 2 mins

Ladder
3-3/6-6/9-9/etc.
Deadlift 185/135
Box Jumps 24/20in




CrossFit Yelm