04/24/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

04/24/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 200

5 bowler squats each leg

30 second sumo squat

10 hollow rocks

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 power position squat cleans (barbell)

Add weight X 2

Hang squat cleans working up to 60% for the weightlifting complex

Weightlifting

Hang Squat Clean (Doubles every 90 seconds for 12 minutes)

Work at 60-75% for the entire 12 minutes

Metcon

Metcon (Time)

12 T2B

3 squat cleans #135/95

12 push-ups

12 calories on the rower

6 rounds
RX+ plyo push-ups #55/35

Accessory Work

Crunches (150 reps )