09/06/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/06/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 100 meters

5 squat lunges

10 hollow rocks on the bar

20 chain breakers

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 front squats + 1 squat clean (barbell)

Add weight X 2

Weightlifting

Squat Clean + Hang Squat Clean + Power position Squat Clean Complex (One complex every 2 minutes for 14 minutes )

Work to a heavy

Metcon

Metcon (Time)

Run 200

7 burpee box jump overs “24/20

3 rope climbs

4 rounds
RX+ Vested

Accessory Work

Hammer Curls (3 X 10 each arm )

Rest 90 seconds between sets