07/23/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

07/23/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

Butt kicks down high knees back

Run 100 meters

5 squat lunges

1 minute thread the needle each arm

2 rounds

3- 1 1/4 front squats X 2

3- fast front squats X 2

Weightlifting

Front Squat (4 X 4)

Work up to a heavy

Cluster (4 X 2)

Squat clean thruster
Work up to a heavy

Metcon

Metcon (Time)

21-15-9

Dumbbell snatch #50/35

Ring dips

Rest 3 minutes

9-15-21

Ring dips

Dumbbell snatch #50/35

Accessory Work

Tuck Ups (100 reps)