01/15/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/15/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Alternating Bench Press and Pull-up EMOM (Alternating EMOM for 10 minutes )

Even minutes- 5 bench press #185/130- 5 sets

Odd minutes- 5-10 pull-ups- 5 sets

Metcon

Metcon (Time)

50 push-ups

50/35 calories on the rower

50 air squats

3 rounds
Scaled option-

25 push-ups

25 calories on the rower

25 air squats

3 rounds

Accessory Work

Bicycles (3 minute AMRAP)