03/23/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

03/23/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 calories assault bike/200 meter run

5 air squat lunges

1 minute twisted cross each side

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 front squats + 3 strict press (barbell) +

10 hollow rocks on the bar

3 thrusters (barbell) + 3 kipping/banded pull-ups

2 rounds

3 thrusters (add weight) + 3 butterfly/kipping/banded pull-ups

2 rounds

3 thrusters (your weight for 18.5) + 3 C2B/pull-ups/banded (your standard for 18.5)

2 rounds

Metcon

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.