04-25-2017 "Fran"

New Website: www.crossfit-yelm.com


MAY 1 Thru MAY 30 "Spring food challenge" will begin:
-Weight and measures
-Before and After pictures
-Strict Paleo Diet
-Challenges WOD each day
-Challenge WOD before and after for improvement
-AIRDYNE Challenge
-RUN Challenge
-Number of WODS done challenge
*Prize for most improved in all catagories
*COST $20



Warm-up:

30 calories bike or rower
10 Wall Balls
10 Back ext or supermansPosition 1 to positions 2 rhythm work for 5 reps
10Ffront squats
Skill/Strength:

8 Min EMOM
1 Power Cleans + 1 Hang Clean + 1 Hang Squat Clean + 1 Front Squat


Metcon:

21-15-9 reps, for time of:
Thrusters, 95/65lbs
Pull-ups


CrossFit Yelm