New Website: www.crossfit-yelm.com
Warm-up:
100 Single Jump Ropes
2 rounds
10 Overhead Squats against the ball
10 Primal Pull Throughs
Scorpion Stretch 5 each way
10 Over head squats with bar
Strength:
Wendler week 3
Overhead Squat
5 reps 75%
3 reps 85%
1 plus 95%
Metcon:
20 Min Amrap
Buy in:
100 Wallballs 20/14
Rest 2 mins
Ladder
3-3/6-6/9-9/etc.
Deadlift 185/135
Box Jumps 24/20in
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