08-24-2016

New Website: www.crossfit-yelm.com

Warm-up:
100 single jump ropes
5 big circles forward then backward
inch worm down the floor
10x hand plank/R. elbow then L. elbow then back up to plank on hands/push-up (repeat)


Strength:
Wendler week 4 Deload
40% x5 reps
50% x5 reps
60% x 5 reps
**Do not go heavier


Metcon:
42 Medball Cleans, 20/14lbs
21 Bench Press, 1x body weight
30 Medball Cleans
15 Bench Press
18 Medball Cleans
9 Bench Press

***Share a Bench Press or if not going heavy do floor presses***