04/15/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/15/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (2 X 3, 4 X 1 )

Every 90 seconds for 9 minutes

2 X 3 @80%

4 X 1 @90-95%

Metcon

Metcon (AMRAP – Rounds and Reps)

5 bar muscle ups

5 snatches #115/75

5 minutes

Rest 5 minutes and repeat
C2B pull-ups if scaling

Banded if needed

Metcon (AMRAP – Rounds and Reps)

5 bar muscle ups

5 snatches #115/75

5 minutes
2 seperate scores

Fight to get the same amount or more on the 2nd round

Accessory Work

Knees To Elbow (3 X 10 )