New Website: www.crossfit-yelm.com
Warm-up:
Row 500 meters under 2 min.
2 rounds:
10x 1 leg kb deadlifts
10 push-up primal pull throughs
10 ft crab walk
10 leg swings each side
METCON:
14 min EMOM
Minute 1 -3x Deadlift (rest the remainder of the min.)
Minute 2 -3x Bench press
score is heaviest lift from bench and deadlift combine
then
10 minute EMOM
Minute 1 - 3-5 muscle ups unbroken
Minute 2 - 10-15m handstand walk
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