NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
10 on the wall OHS
10 single leg deadlifts with KB
20 Heavy KB Swings
10 Snatch balances with a bar
Burgener warm-up with pvc
Strength:
you pick the weight
10 Minute EMOM
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Bar leaves ground on power snatch and does not touch until after the OHS. This is a complex
METCON WOD:
For time:
(Start each round with lunges)
1 walking lunge 100ft
21 Pull-ups
21 Sit-ups
18-15-12-9-6
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