10-14-2014

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
500 meter row
10 strict presses with weight
10 ring rows

https://www.youtube.com/watch?v=VXwEp1vvWJ8&list=PLbG9nRgmNZoAN71-v6Js9YwuFNInwMYFg
2 rounds
10 reps primal pull through
10' crab walk forward and backward
Muscle up work at your level (strict comes first!)


METCON:
"On a 30:00 running clock, complete each couplet for time: 9 - 6 - 3 reps of: Shoulder to overhead, 205# Bar muscle-ups Rest the remainder of 10:00
10 min cap 15 - 9 - 6 reps of: Shoulder to overhead, 155# Chest to bar pull-ups Rest the remainder of 10:00
10 min cap 21 - 15 - 9 reps of: Shoulder to overhead, 95#/65# Pull-ups"
10 minute cap

Score is the amount of time it took to complete all three wods together.