05-04-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Run/Bike/Row On your own
5 Minutes into class AS A GROUP:
10 Goblet Squat with KB
10 Goblet Squat Lateral Lunges
:30 sec Plank Hold
10 Primal Pull Throughs
:30 sec Plank Hold
10 Primal Pull Throughs



Strength: 15 mins into class as a group
20 reps Squats and Presses
(If you are on track you will be subtracting 40lbs from you 5rep max)
If you have failed at any weight for doing your 20 reps you need to repeat that weight


Metcon: 30 minutes into class as a group

For TIme:
21-15-9

21-Kettlebell Snatch (One arm - R) (1.5/1)
21-Kettlebell Snatch (One arm - L) (1.5/1)
400 meter Run

Repeat 15 each arm, Run/ 9 each arm, Run