02-25-2015

New Website: www.crossfit-yelm.com

Warm-up:
400 meter run or 2min bike
10 Medball cleans
20 ring rows or 3 muscle ups
10 Push ups or 3 strict handstand push ups
10 breathe KB arm bars
10 triplanner hip extensions (each way)

Skill work together as a group:
Power Clean, Hang Clean, Squat Clean, Hang Squat Clean
with PVC


Metcon:
Every minute on the Minute (12-minutes)

3 Hang Squat Cleans (you pick the weight)
5 Strict Pull-ups (use a band if needed) or ring rows

Cashout:
For Time:
50 Double unders
50 Jump Rope (singles)
40 Double Unders
40 Jump Rope (singles)
30 Double Unders
30 Jump Rope (singles)
20 Double Unders
20 Jump Rope (singles)
10 Double Unders
10 Jump Rope (singles)