01/07/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/07/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Alternating Deadlift and Bar Facing Burpee EMOM (Alternating EMOM for 10 minutes )

Even minutes- 8 deadlifts #225/155- 5 sets

Odd minutes- 8 bar facing burpees- 5 sets

*Do not exceed #225/155 on deadlifts work on speed and recovery

If you can’t complete the 8 burpees do max effort for 40 seconds and rest the remainder of the minute

Metcon

Metcon (AMRAP – Reps)

2 minute AMRAP

3 C2B

3 box jumps #30/24

Rest 1 minute

5 rounds

Accessory Work

Flutter Kicks (3 minute AMRAP )