New website: www.crossfit-yelm.com
Warm-up:
400 meter run with a sandbag
10 good mornings with PVC
10 PVC pass thrus
10 back ext
FMS Personal drills
Strength:
Deadlift
3-3-3-3-3
75% of your 3rep max for all 5 sets
Metcon:
18-15-12-9-6-3 reps, for time of:
Run, 200 m
Overhead Squat, 95/65 lbs
Burpee
Checkout/cool down:
Snatch Prep: https://www.youtube.com/watch?v=bQhjxRdHKWw
10min AMRAP
10 Lateral K.B Lunges 26/35lb
30 second goblet squat hold 26/35lbs
20 Primal Pull Throughs
5 Snatch Balances, for technique not load
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