01/02/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/02/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 200 meters

5 baby makers

30 second wrist stretch

10 hollow rocks on the bar

2 rounds

EMOM of T2B (3-7) T2B EMOM for 5 minutes )

*pick an amount of reps you can maintain unbroken throughout the EMOM

Weightlifting

Front Squat (EMOM for 10 minutes )

*set 1 X 5, set 2 X 4, set 3 X 3, set 4 X 2, sets 5-10 X 1

*work up weight

Metcon

Metcon (Time)

500 meter row

5 burpee box jump overs “24/20

10 pull-ups

5 burpee box jump overs “24/20

3 rounds
RX+

B.B.J.O “30/24

C2Bs

Weightlifting

Clean and Jerk (Singles every 90 seconds for 12 minutes )

*work up to a heavy

*must be split jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

8 cals assault bike

8 ring dips

4 minutes
RX+

Strict ring dips

Accessory Work

Sit-ups (100 )