NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
400 meter Run with wall ball
10 wallball cleans
10 strict presses
KB arm bar on the left and right
Primal pull thru x10
Crab Crawl down/ Lunge back
Metcon:
(20 min time cap)
Power/Squat Clean (Jerk last rep) 6x3 @ 70-80%
First weight should be at 70% climb up towards 80% with each set. If it isn't pretty stay close to 70%, this is just as much skill work as it is getting stronger.
Then
Annie
50-40-30-20-10, for time of:
Double Under
Abmat Sit-up
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