NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
500 meter row under 2:00 min
https://www.youtube.com/watch?v=VXwEp1vvWJ8&index=8&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:
Complete as many rounds as possible in 15 mins of:
1 Rope Climb
2 Muscle Ups
3 Deadlifts, 375/255 lbs
Farmers Carry, 140 lbs, 40 m
15 ft Handstand walk
6 Pistols
LuRong Athletes Only:
WOD 9 "The Olympian Retest"
Sonja,Rich,Magi,Jennie, Nannete,Maria, Steph
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