08/23/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/23/2018

Yellowstone CrossFit – CrossFit

Warm-up

10/7 cals assault bike

10-20 foot handstand walks/holds

5-7 L sits

3 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 push press (barbell)

Add weight X 2

Weightlifting

Power Clean + Hang Power Clean (One complex every 2 minutes for 12 minutes )

Work up to a heavy

Metcon

Metcon (Time)

10 burpees

20 sit-ups

40 double unders

2 rounds

Rest 1 minute

3 rounds

Accessory Work

Dumbbell/KB Shrugs (3 X 12 )

Heavy as possible