09/11/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/11/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

5 russian baby makers

10 hollow rocks on the bar

3 rounds

3 snatch grip deadlifts + 2 hang squat snatch + 1 squat snatch (barbell)

Add weight X 2

If you think you will run out of time skip the weightlifting and get through the metcon

Weightlifting

Squat Snatch + Hang Squat Snatch + Squat Snatch Complex (One complex every 2 minutes for 10 minutes )

Work to a heavy for the day

Metcon

9/11/2001 (Time)

9 rounds of

11 pull-ups

11 walking lunges

11 push-ups

11 air squats

11 KB swings #53/35

11 box jumps “24/20

11 burpees

11 sit-ups

11 deadlifts #115/85

After rounds 3, 6, and 9 row 667 meters.
RX+

C2B

KB swings #70/53

Deadlifts #135/95