01/28/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/28/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Front Squat (3 X 7)

All sets at 75%+

and as heavy as possible

Rest as needed between sets

Metcon

Metcon (AMRAP – Reps)

EMOM for 7 minutes

5-15 unbroken wall balls #20/14
Must be unbroken

Must break parallel in the squat

Pick a number you can fight to hit every round

Metcon

Metcon (Time)

6 hang power cleans #95/65

6 bar facing burpees

4 hang power cleans #145/105

4 bar facing burpees

2 hang power cleans #195/140

2 bar facing burpees

4 rounds

1 round down, 1 round up, 1 round down, 1 round up

Accessory Work

Sit-ups (100 reps )