06/29/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/29/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

5 cossack squats each leg

2 rounds

3-3 count down- 1 count up X 3 (barbell)

Add weight X 2

Weightlifting

Back Squat (3 X 7)

Heavy as possible

Metcon

Metcon (AMRAP – Reps)

45 calories on the assault bike

Then

21-15-9

Deadlifts #225/155

Air squats

Rest 3 minutes

3 minute AMRAP of HSPUs
Your score is your total HSPUs in the 3 minutes

*If you can’t do HSPUs do push-ups