New Website: www.crossfit-yelm.com
Today we start a 30 Day Paleo Challenge in the gym as well as the start of the LuRung 60 day paleo Challenge. Weight and Measures will start at 6am at the box. Our base WOD will be Wod ! of the LuRung.....It's not to late to get in on this challenge..... Just show up, bring $10 and get weighted and measured before Wednesday and do this WOD!!! We will measure your performance gain with todays WOD..... So DONT MISS IT!
Strength:
Back Squat: 3-3-3-3-3
75% of your 1 rep max for all sets
Metcon:
For time:
21 Wall Balls20/14lbs
21 Deadlifts 115/75lb
21 Box Jump (24/20 In.)s
18 Wall Balls
18 Deadlifts
18 Box Jump (24 In.)s
15 Wall Balls
15 Deadlifts
15 Box Jump (24 In.)s
12 Wall Balls
12 Deadlifts
12 Box Jump (24 In.)s
9 Wall Balls
9 Deadlifts
9 Box Jump (24 In.)s
6 Wall Balls
6 Deadlifts
6 Box Jump (24 In.)s
3 Wall Balls
3 Deadlifts
3 Box Jump (24 In.)s
*18 minute time cap.
each rep after the time cap that is not completed is a second added to their time.
Mens scale
105/85lb Dlift
20/16inch box jump
12lb Wball
Womens Scale
75/65/55lb Dlift
8lb Wball
16/12 inch Box jump
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