05/22/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

05/22/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 bowler squats each leg

1 minute thread the needel each arm

2 rounds

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

Add weight X 2

Weightlifting

Snatch Deadlift + Squat Snatch Complex (Singles every 2 minute for 16 minutes)

Work up to a heavy

Metcon

Metcon (Time)

50 KB swings #53/35

Then

20 wall balls #20/14

Run 300 meters

3 rounds
RX+

Wall balls #30/20

Accessory Work

Dumbbell/KB Shrugs (3 X 12)

As heavy as possible