02/13/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/13/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Front Squat (1 X 5, 1 X 4, 1 X 3, 1 X 2, 1 x 1)

All sets as heavy as possible

Immediately after each set of front squats 20 air squats

Rest as needed between sets

Metcon

Metcon (Time)

2 bar muscle ups

12 power cleans #155/110

7 rounds
Scaled option

2 strict C2B/banded

12 power cleans modified weight

Accessory Work

GHD Situps (3 X 12 )