02-11-2014

NEW WEBSITE: www.crossfit-yelm.com


Warm-up:
800 meter Run
15 hand release Push-ups
15 Jumping air squats
5 Strict Pull ups
20 Plate o/h Box step ups

As a group part of warm-up:
Grip Work Tabata Hangs From Pull-up Bar 8 Rounds 20 second hang 10 second rest Count each time you have to come off the bar during the 20 second hold periods as a rep. Your goal is to score a zero, so lower scores are better than higher scores.

Metcon:
Alternating Movements: Tabata Push Press, 75/55 lbs Tabata Jumping Alternating Lunge The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.