New Website: www.crossfit-yelm.com
Warm-up:
Partner Up
200 meter row
Hollow Hold/Goblet squat hold/Pull-up hang
switch till 1200m is reached
Skill:
Pick 2 things you need to work on alternate
Gymnastic skill work for 10 minutes
Metcon: Open 16.2
As many reps as possible in 20 mins of:
25 toes to bars
50 double unders
15 Squat Cleans, 135/85
4 min time cap if you finish before keep moving
25 toes to bars
50 double unders
13 Squat Cleans 185/115lbs
25 toes to bars
50 double unders
11 Squat Cleans 225/145lbs
25 toes to bars
50 double unders
9 Squat cleans 275/175lbs
25 toes to bars
50 double unders
7 squat cleans, 315/205lbs
Start with a 4 min time cap, every time you finish the Squat Cleans add 4 minutes to your time cap. Stop at 20 mins.
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