New Website: www.crossfit-yelm.com
Sign up for the CrossFit Open: www.games.crossfit.com
Cost: $20
Team Name: CrossFit Yelm
Starts: Feb 23rd
Warm-up:
15 Pass thrus & Prayer stretch
10 Lateral Lunges
10 Primal Pull thrus
3x :30sec Ring holds
Wrist mobility
Shoulder Mobility
Strength:
Wendler week 4
Deload Push-press
40%-50%-60% x5reps each
Metcon:
Three Wise Men (Jeremy, Ben, Beau)
As many rounds as possible in 4 mins of:
5 Hang Squat Cleans 135/95lbs
10 Burpee (bar Facing)
Rest 2 mins
AMRAP 4 mins of:
10 Power Cleans 135/95
20 Pull-ups
rest 2 mins
AMRAP 4 mins of:
15 Box Jump Over 24/20" (or step over)
30 Wall balls 20/14lbs
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