NEW WEBSITE: www.crossfit-yelm.com
Warm-up:
Run/bike/row on your own
5 minutes into class as a group:
10 scorpions on your back and 10 on your belly
15 Leg swings while laying on your back and leg on the rig
3x :15 sec dead hang from pull-up bar
10 overhead squats on the wall
Metcon:
in 23 minutes:
Amrap 7 min
2 Squat Snatches 135/95lbs
4 Ring Dips
Rest 60 sec
amrap 7 mins
Knee-to elbows
*each time you come off the bar 30 sit-ups
Rest 60 sec
Amrap 7 minutes
3 Burpees
6 Wall Ball (2 for 1)s 20lbs
(2 for 1's are double squat while ball is in air)
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