09-27-2016

New Website: www.crossfit-yelm.com

Warm-up:
Partner Run with hands on their shoulders holding them back x3
Side shuffle x3
Laying down Leg Swings on Rig x15 each
15 Pass Throughs
Prayer Stretch

Metcon:
For Time:
10 Chest to bar pull ups
20 Toes to bars
30 Deadlifts 185/135lbs
100 Double Unders
30 Box Jumps 24/20"
20 Burpees
10 Cleans 185/135lbs

12 Min time cap
Add 1 sec for every rep not completed


Masters
40-49 Men will complete RX
40-49 Women will complete RX
50-59 Men and Women 135/95lbs and Pull-ups
60 and Up Men and Women 115/65lbs standard pull ups and step ups


Mini Challenge:
7 minute amrap
15 KB Swings
15 Goblet squats
20 Russian Twists