03/07/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

03/07/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

1 minute lizard position each leg

10 L-sits

2 rounds

3 clean grip deads + 3 hang squat cleans + 3 strict press (barbell)

Add weight X 2

Weightlifting

Thruster (7 X 2 )

From the rack

Work up to as heavy as possible

Metcon

Metcon (AMRAP – Rounds and Reps)

16 alternating dumbbell snatch #50/35

8 ring muscle ups

8 box jump overs #24/20

16 minutes

Accessory Work

KB Deadlift (3 X 12)

Double handed KB