01-25-2016

New Website: www.crossfit-yelm.com


Warm-up:
High kicks down and back
Side shuffle down and back
Lunge with stretch down and back
10 Primal pull throughs
10 overhead squats with bar
10 snatch balances with bar

Strength:
Overhead Squat
OHS 5 reps @ 75%
OHS 3 reps @ 85%
OHS 1 rep @ 95%
--then--
Bench Press
20 rep series minus 40lbs off your 5 rep max
or
repeat a weight you could not finsh 20 reps
or
add 5lbs to your last successful 20 rep lift

Metcon:
For 2 cycles:
AMRAP in 3 mns of:
12 O/H Lunges, 45/25lbs
9 Hang Power Snatches, 95/65lbs
6 Pull-ups

Rest 1 mnute between each cycle
For each cycle continue the AMRAP