01/19/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

01/19/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150

5 russian baby makers

5 squat lunges

30 second dead hang

5 good mornings (barbell)

2 rounds

Weightlifting

Deadlift EMOM (12 minutes )

Deadlift double
Work up as you feel

Metcon

Metcon (Time)

4 rope climbs

10 DB snatch (right arm) #50/35

10 DB snatch (left arm)

10 pull-ups

3 rope climbs

20 DB snatch (right arm)

20 DB snatch (left arm)

20 pull-ups

2 rope climbs

30 DB snatch (right arm)

30 DB snatch (left arm)

30 pull-ups

1 rope climb
RX+

C2B

Accessory Work

Sit-ups (1 minute ME X 3 )

Rest 1 minute between sets