09/16/2019 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/16/2019

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (4 sets)

1 X 5 @70%

1 X 3 @80%

1 X 2 @90%

1 X 10 @75-80%

Rest 2 minutes between sets

Metcon

Metcon (Time)

40 air squats

40 KB swings #70/53

40 air squats

40 strict press #45/35

800 meter run

40 strict press #45/35

40 air squats

40 KB swings #70/53

40 air squats

Accessory Work

Weighted Russian Twists (5 X 10 )

HAP

Rest 30 seconds between sets