02-19-2015

NEW WEBSITE: www.crossfit-yelm.com

Warm-up:
800 meter run
10 jumping air squats
10 strict pull-ups
high knees down and back
side shuffle down and back
high kicks down and back

Choose a metcon below

Metcon:
3rnds:
10 Turkish Get up alternating arms 50/35lbs
10 Pistols alternating legs
100 Double unders
40 ft Handstand walk
Not a timed workout

or

5 rounds for time
Run, 200 meters
30 Double unders
10 Burpees