NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
10 Jumping Lunges
Triplaner hip ext.
10 rib pulls
10 supermans/ 10 hollow rocks
warm-up deadlift
Strength:
20 rep Thruster (minus 45lbs off your 5 rep max)
or
redo a missed weight
or
add 5 lbs to your last successful 20 rep.
---then---
Deadlift
wendler week 3
1x5 at 75%
1x3 at 85%
1x1 at 95%
Metcon:
5 rounds for time of:
Bear Crawl, 100 ft
Standing broad jump, 100ft
Do three Burpees after every five broad-jump
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