11-02-2015

New Wewbsite: www.crossfit-yelm.com

CHECK THE NEW CLASS SCHEDULE FOR NEW CLASSES STARTING THIS MONTH!

PLEASE Read the next post under this one for details

Warm-up:
10 Wallballs
10 Medball cleans
10 Hollow Rocks
10 Supermans or Back ext.
10 Ring Push-ups
10 Ring Rows

Warm-up Thruster


Strength:
Thruster x20 reps (minus 35lbs)
--Then--
Deadlift wendler
Deload week
1x5 at 40%
1x5 at 50%
1x5 at 60%

Metcon: Open 13.4
AMRAP 7 mins of:
3 Clean and Jerks, 135/95lbs
3 toes to bars
6 C&J
6 T2B
9
12
15
18
If you complete the round of 18, go on to 21. 
This workout begins from the standing position with the barbell on the floor and the athlete standing tall. Every rep counts in this workout.