NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
500 meter row
15 PVC Pass throughs
https://www.youtube.com/watch?v=wDpSNdKstho&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2rounds:
30 second goblet squat hold
10 ring rows
Pull-up hang (no more than 1 minute)
WARM UP YOUR CLEAN!
Metcon:
EMOM for 12 Minutes:
Even minutes
1 Hang Power Clean - 205/135
1 Hang Squat Clean - 205/135
Odd minutes
15 Hand Release Push-up
then
3 Rounds of 3 min work, 1 min rest:
400m run
Wallballs (AMRAP in time remaining)
* Your score is the number of Wall Balls completed in the time remaining after the 400m run.
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