10-10-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
Done as a group
stretchout/roll out while everyone gets here

The song Roxanne by "The Police"
Everytime they sing Roxanne you do 1 burpee


Strength:
Deadlift
3-3-3-3-3
70% of your 1 rep max

Suggested partner metcon:

Run 400m Rope Climb Run 400m Stone to Shoulder Run 400m Tire flip jump throughs Run 400m Clean fat bar 95/65lb Both partners run 400m but only 1 partner works at a time to complete as many reps as possible. Each Round (a run and then the element) is 6 minutes long. score is total reps. No rest between rounds