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


Yellowstone CrossFit – CrossFit


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


Back Squat (5 X 2)

Work to a heavy


Jimmy (AMRAP – Rounds and Reps)

5 deadlifts #265/200

7 pull-ups

9 push-ups
30 Minutes


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)