NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
Row 400 meters or 800 meter run
10 Air Squats
10 Good Mornings w/bar
10 KB Swings
10 Push Push-ups
Strength:
Overhead squat 3-3-3-3-3
75% of your 1 rep max for all 5 sets
Metcon:
3 rounds for time of:
30 Walking Lunges
15 Wall Balls, 20/15 lbs
1 Rope Climb
15 Push Press 95/65lbs
30 Double Unders
Run, 400 m
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