04/20/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/20/2018

Yellowstone CrossFit – CrossFit

Warm-up

5 calorie sprint on the assault bike

5 russian baby makers

5 bowler squats each leg

20 second dead hang on the bar

Crossover symmetry

2 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 snatch balance (barbell)

Add weight X 2

Weightlifting

Squat Snatch (8 X 1)

Work up as you feel for the day

Metcon

Sisson (AMRAP – Rounds)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
If it is too cold or dark to run in the morning row 300 meters

Metcon

Metcon (Time)

*IF COMPETING THIS WEEKEND CHOOSE TO DO THE METCON OR THIS ACTIVE DEPENDING ON HOW YOU FEEL*

Row 250 meters

50 dubs/singles

15 sit ups

Rest 90 seconds

3-4 rounds depending on how you feel

Stretch

Accessory Work

Sit-ups (55 reps)