New Website: www.crossfit-yelm.com
Today is open gym during all class times. This means you can make up a strength that you missed or a wod.
Warm-up:
:15 sec handstand stretch x 3
10 KB Swings
10 goblet squats
10 press from behind the neck wit bar or pvc
Strength:
Wendler Overhead squat
65% x 5 reps
75% x 5 reps
85% x 5 reps
Metcon:
as a team split up how you want
25 front squats 135/95lb
25 back squats
25 Overhead squats
400 Meter run
25 Presses 135/95lbs
25 Push Presses
25 Push Jerks
400 meter run
50 Cleans 135/95lbs
400 meter run
50 Snatches 135/95lbs
400 meter run
*must run together and start together
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