New Website: www.crossfit-yelm.com
Warm-up:
High Knees
Butt Kickers
15 heavey KB Swings
15 PVC pass throughs
Banded shoulder mobility
Strength/Skill:
3 Snatch Grip behind the neck push presses
3 Snatch Grip behind the neck push jerk
3 Pressing snatch balances
3 Snatch balances
3 Hang Power snatches
* Not for times
Metcon:
3 rounds, 1 min per station, of:
Burpee
Power Snatch, 75/55lbs
Box Jump, 24/20 in
Thruster, 75/55lbs
Chest to bar pull-ups
Rest 1 minutes
Perform this like "Fight Gone Band"
buy rotating immediately to the next station
every 1 min. The clock does not stop or reset
Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.
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