New Website: www.crossfit-yelm.com
Warm-up:
800 meter run or 1K meter Row
1 minute plank
1 minute hollow hold
10 lateral lunges
15 leg swings each leg
Metcon:
5 min AMRAP
Buy in 60 sit ups
with the remaining time complete as many wall-balls as you can, you pick weight score is reps X weight used
then
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Power Clean 155/105lbs
Pull up (Chest to Bar)
Kettlebell Swing, 50/35lbs
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