06/29/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

06/29/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Run 100

Rest 15 seconds

Run 200

Rest 30 seconds

2 rounds

Weightlifting

Every 90 seconds for 15 minutes.

1 squat clean + 1 hang squat + 1 thruster. The thruster must start from the hang position.

Work to a heavy for the day.

Metcon

Row 20 cals

20 foot handstand walks/20 second handstand holds

10 C2B/pullups

10 T2B

4 rounds

Accessory Work

50 GHD

30 dips