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

02/02/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Butt kicks down

5 L-sits + 20 second dead hang

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 front squats

Add weight X 2

Weightlifting

Squat Clean + Hang Squat Clean Complex (Every 90 seconds for 12 minutes )

1 squat clean + 1 hang squat clean
Work up to a heavy

Metcon

Metcon (Time)

“Sam’s Special 31st”

3 HSPUs

2 deadlifts #225/160

1 bar muscle up

31 rounds
RX+

Strict HSPUs

Deadlifts #275/195

Accessory Work

Hammer Curls (3 X 8 each arm )

Heavy as possible