09/13/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/13/2018

Yellowstone CrossFit – CrossFit

Warm-up

10/7 cals assault bike

5 russian baby makers

5 toe touches

30 second wrist stretch

3 clean grip deadlifts + 2 hang squat cleans + 1 squat clean (barbell)

Add weight X 2

Weightlifting

Squat Clean + Hang Squat Clean + Squat Clean Complex (One complex every 2 minutes for 12 minutes )

Work up as you feel

Metcon

Metcon (Time)

60/45 cals assault bike

45 hang power cleans #95/65

45 handstand push-ups

Accessory Work

Dumbbell/KB Shrugs (5 X 6)

Heavy as possible

Rest 45 seconds between sets

Tuck Ups (50 reps )