08/28/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/28/2018

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

4 burpees over the rower

5 air squat lunges

3 rounds

3 snatch grip deadlifts + 3 hang power snatch + 3 OHS + 1 squat snatch (barbell)

Add weight X 2

Weightlifting

Squat Snatch + OHS Complex (One complex every 2 minutes for 14 minutes )

1 squat snatch + 1 OHS
Work up as you feel

Metcon

Metcon (Time)

40 calories on the rower

20 sumo deadlift high pulls #95/65

10 bar muscle ups

3 rounds

Accessory Work

Oblique Crunches (3 X 15 each side )

Rest 1 minute between sets