07/13/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/13/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down

Back pedal back

5 cossack squats

10 hollow rocks

2 rounds

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

Add weight X 2

Weightlifting

Front Squat (1 X 4, 1 X 3, 1 X 2, 6 X 1)

Work up to a heavy for the day

Metcon

Metcon (Time)

12 ring dips

24 ground to overhead #95/65

12 ring dips

24 power cleans #125/85

12 ring dips

24 deadlifts #175/125

12 ring dips
RX+

Ground to overhead #155/115

Power cleans #205/145

Deadlifts #255/185

Strict ring dips