New Website: www.crossfit-yelm.com
Warm-up:
Bear crawl down Crab crawl back
Primal pull throughs
KB Arm Bar 10 breathe hold each side
1 arm Kb Swings
Skill/Strength:
10 Min EMOM
1 Shoulder Press
1 Push Press
1 Push Jerk
Pick the load. Make it Heavy. adjust if necessary as the clock runs.
Metcon:
21-15-9 reps, for time of:
Deadlift, 315/205 lbs
Box Jump, 30/24 in
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