08/29/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/29/2018

Yellowstone CrossFit – CrossFit

Warm-up

10/7 cals assault bike

Walking lunges to the bar

10 hollow rocks on the bar

2 rounds

3 1 1/4 back squats X 3

Weightlifting

Back Squat (5 X 2)

Work to a heavy

Metcon

Jimmy (AMRAP – Rounds and Reps)

5 deadlifts #265/200

7 pull-ups

9 push-ups
30 Minutes

RX+

Strict Pull-ups

This British Hero WOD is dedicated to Lcpl James Johnson (31) Royal Regiment of Scotland who died in an explosion in Afghanistan on 2008/06/28.

Also dedicated to W02 Dan Shirley, Joe Whittaker, W02 Micheal Williams, Paul Stout, Cpl Sarah Bryant, Cpl Sean Reeve, Lcpl Richard Larkin, Lcpl James Bateman Jeff Doherty, Nathan Cuthbertson, Daniel Gamble, David Murray.

Accessory Work

Flutter Kicks (100 reps)

Scissor Kicks (100 reps)