New Website: www.crossfit-yelm.com
Warm-up:
800 meter run or 1k row
or 300 single jump ropes
10 goblet squats
10 ring rows ( thumbs to arm pits)
10 breathes hold Kb Arm Bar each side
10 triplanor in each directions each leg
Every 1 min for 7 mins do:
5 Bench Press 135/95lbs
7 Med ball Cleans
Then
5 rounds for time of:
15 Deadlift, 185/135lbs
15 toes to Bar
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