New Website: www.crossfit-yelm.com
Warm-up:
400 meter pose running as a group
Start with practice on the wall
then-
10 Medball cleans to wallball
10 Heavy KB goblet squats
10 Heavy swings
10 Strict Presses with the bar
** Go over positions of the clean and the foot work in the split jerk **
Skill:
10 Min Emom
2 Power clean + 1 Push Jerk
as heavy as posssible but keep the technique pretty.
Touch and Go on the cleans
Metcon:
21-15-9 reps for time of:
Deadlifts, 225/155lbs
Handstand Push-ups
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