02/13/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

02/13/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Butt kicks down

Back pedal back

2 rounds

3-3 count down 3 count up back squats (barbell)

Add weight X 2

Weightlifting

Back Squat (1 X 8, 2 X 4, 3 X 2, 1 X 8)

Work up to as heavy as possible

2nd set of 8 should be heavier than first set

Metcon

Metcon (AMRAP – Reps)

5 back squats #185/130 EMOM

ME wall balls #20/14 with remainder of minute

6 minutes
Your score is only your wall balls

Rest 5 minutes

Metcon (Distance)

ME row for meters

6 minutes

Accessory Work

Barbell Upright Rows (3 X 6)

Work up to as heavy as possible