08/01/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

08/01/2017

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

Sled push driveway- down and back

Jog to rope

2 rope climbs

3 rounds

Weightlifting

Every 90 seconds for 9 minutes

1 power clean + 1 hang squat clean + 1 push jerk

Work up weight as you feel to warm up for metcon

Metcon

Bar Fight

50 C2B

40 T2B

30 C&J #205/145

Metcon

4 WB thrusters #30/20

4 burpee box jump overs ’30

4 pistols

8 minute AMRAP

Accessory Work

10 slam ball over the shoulder X 3 1:1