06/18/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/18/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

30 seconds sumo squat

1 minute thread the needle each side

2 rounds

3 count down + 1 count up front squats (barbell)

Front squat warm up building to 75% for the weightlifting

Weightlifting

Front Squat (Doubles every 90 seconds for 15 minutes )

Work between 75%-85% the entire 15 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

3 handstand push-ups

2 squat cleans #155/110

1 rope climb

15 minutes
RX+

Strict HSPUs

Squat Cleans #185/135

Legless Rope Climb

Accessory Work

Box Dips (10 second hold + 5-10 dips + 10 second hold X 3 )

Rest 90 seconds between sets