Yakima CrossFit – CrossFit
REMINDER
memberships are due the first of the month folks.
Warm-up (No Measure)
5mins of motion
3 rds
1 bear crawl 100ft
10 dumbbell press
10 banded pull aparts
Push Press (8 sets of 2 @85% or heavy)
No more then 60sec rest between sets
Metcon (Time)
21-15-9
Power cleans 155/105lb or 135/95lb
Strict HSPU or Kipping HSPU
Firebreather/RX
10min cap
Metcon (No Measure)
Assseory work
3 set of 8 DB bench press
4 sets of 15 revervse flys
To be done on your own time