New Website: www.crossfit-yelm.com
Warm-up:
500 meter row
10 wallballs
10 goblet squats
10 lateral lunges
:30 sec kb hold
You have 20 minutes
Strength:
Back Squat
Find your 3 rep max
Warm-up your shoulders and stretch out your legs
Burgener warm-up
Metcon: Starts at 30 minutes into class
800 meter run
30 Snatches (you pick the weight)
800 meter run
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