01/12/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/12/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

5 air squat lunges

10 hollow rocks on the bar

2 rounds

3- 3 count down 1 count up back squats

Add weight X 2

Warm up sets for weightlifting

Weightlifting

Back Squat (4 reps every 90 seconds for 9 minutes )

Goal is to be between 150% of body weight and body weight

Metcon

Metcon (AMRAP – Rounds and Reps)

3 minutes

3 C2B

6 deadlifts #135/95

9 air squats

Rest 1 minute

5 rounds
RX+

Strict pull-ups

Deadlifts #165/115

Accessory Work

10 tuck ups + 5 V-ups

3 rounds