New Website: www.crossfit-yelm.com
Yelm Food bank FOOD DRIVE. Collecting Food through Thursday!
THANKSGIVING SCHEDULE
Thurday and Friday: 6:30am and 9am class closed rest of the day
Saturday Regular hours
Warm-up:
Circle up Stick game x3
If out first minute hold a plank till everyone's out
second time hold a squat
third time hold a hollow position
Pvc pass throughs
warm-up shoulders
Strength:
10 Min EMOM
Strict Pull-ups (ind a number and stay with it)
alternate
Handstand Push-ups (pick a number and stick with it)
Metcon:
Partner WOD
15 Minute AMRAP
--Full bear complex--
(if you drop the bar during round - start over)
1 Power Clean 95/65lbs
1 Front Squat
1 Push Press
1 back Squat
1 Push Press
Movements are seperate, dont string them together (such as squat clean and thruster in place o the first 3 movements) .....One partner rests, one partner does bear Complex, switch each round.
Go back and forthe recording 1 rep for each completes complex until the 15 minutes are up.
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