New Website: www.crossfit-yelm.com
Warm-up:
10 Ring Dips
10 Archer Push-ups
10 Air Squats
10 Primal Pull Throughs
Strength:
Bench Press 5-5-3-3-1-1-1
Metcon:
Fight Gone bad
3 rounds, 1 min per station, of:
Wallballs, 20/14lbs. 10ft
Sumo Deadlift High pull, 75/55lbs
Box Jumps, 20, in
Push Press. 75/55lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 minutes,
the clock does not stop or reset between stations.
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