08/01/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/01/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 400 meters

10 bowler squats each leg

10 cossack squats

10 russian baby makers

3- 1 1/4 back squats X 3

Weightlifting

Back Squat (5 X 2)

Work up to a heavy

Metcon

Weijdt (Time)

5 rounds for time of:

19 chest to bar pull-ups

12 box jumps “30/24

8 squat cleans #165/115
From CrossFit Spaarne (Haarlem, Netherlands): “Dedicated to [Dutch] Sergeant Mark Weijdt killed during a peace mission in Afghanistan on December 19, 2008. In this way we and many others like Mark Weijdt commemorate a soldier and friend and give tribute to all surviving relatives (especially his parents, sisters and partner).”

Accessory Work

Sit-ups (70 reps )

Scissor Kicks (70 reps )