08-30-2016

New Website: www.crossfit-yelm.com

NO INSANITY CLASSES TILL DECEMBER!

Warm-up:
400 Meter run (Pose running)
15 ring rows
15 goblet squats


Skill/Strength:
From 0:00-2:00
2 rope climbs
2 Lunges 95/65lbs each leg (rack however you want, front,back or overhead)

From 2-4:00
2 rope climbs
4 Lunges (each leg)

From 4-6:00
2 rope climbs
6 Lunges (each leg)

From 6-8:00
2 rope climbs
8 Lunges (each leg)

From 8-10:00
2 Rope Climbs
10 Lunges (each leg)

**DONE**

Metcon:
3 rounds for time of:
15 Sots press, 45/35lbs
Handstand walk 15 ft
L-Sit Hold, 20 secs
Handstand Walk, 15ft