04/03/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/03/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (5 X 2)

All sets @85-90% E2MOM for 10 minutes

Metcon

Metcon (AMRAP – Reps)

Against a 90 second clock

30 air squats

12/7 calories assault bike

Max effort burpees with the remaining time

Rest 2 minutes

4 rounds
Your only score is your total burpees

Scaled option-

30 seconds ME air squats

30 seconds ME cals assault

30 seconds ME burpees

Accessory Work

Weighted Sit-ups (150 reps )

Heavy as possible