06/07/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/07/2018

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

5 squat lunges

10 plate raises

2 rounds

Weightlifting

Bench Press (7 X 3- 1 X ME)

Work to a heavy for the day

Drop #50 from your heaviest set and do one set of max effort reps. Put weight and reps in your comments

Metcon

Metcon (Time)

Run 400 meters

40 KB high pulls #70/53

40 dubs

Run 300 meters

30 KB high pulls #70/53

30 dubs

Run 200 meters

20 KB high pulls #70/53

20 dubs

Run 100 meters

10 KB high pulls #70/53

10 dubs

Accessory Work

Weighted Russian Twists (100 reps )