New Website: www.crossfit-yelm.com
Warm-up:
400 meter run
10 ring rows
10 jumping squats
10 h/r push-ups
10 walking lunges
Mobility
Skill: as a group with PVC
Strict Press, Push press, Push Jerk, Split Jerk
work on elbows, stance, dip, head position, foot position
Metcon:
4 rounds for time of:
Row, 500 m
Rest 3 minutes
Score is best time of 4 rounds... partner -up and share a rower
then
3 min AMRAP Burpees,
1 minute rest,
2 min AMRAP Burpees,
1 minute rest,
1 minute AMRAP Burpees
Score is total number of Burpees
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