01/23/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/23/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (5 back squats every 2 minutes for 12 minutes )

All sets at 70-80%

Metcon

Metcon (Time)

3 rope climbs

100 KB swings #70/53

3 rope climbs
Scaled option-

15 hanging knee raises

70 KB swings – modified weight

15 hanging knee raises

Accessory Work

Weighted Sit-ups (3 minute AMRAP )

Heavy as possible