08/22/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/22/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

5 squat lunges

5 push-ups

5 bowler squats each leg

3 rounds

5- 1 1/4 front squats X 2

Weightlifting

Front Squat (5 X 2)

Work to a heavy

Squat Snatch (3 X 1)

Work up as you feel

Metcon (Time)

100 meter walking lunge

100 push-ups

100 wall ball cleans #20/14

100 pull-ups

100 meter walking lunge
Cleans must be squat clean and must be full hip extension at top with the ball in the front rack position. See example:

https://youtu.be/-nk0GqeSTJs

Accessory Work

Box Dips (50 reps )

Add weight if possible