09/21/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/21/2018

Yellowstone CrossFit – CrossFit

Warm-up

Run 200 meters

Butt kicks down

Open hips back

10 burpees

5- 1 1/4 front squats X 2

Weightlifting

Front Squat (5 X 3 )

Work to a heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

10 clean and jerks #135/95

5 front squats #135/95

Run 800 meters

35 minutes
Each 800 meter run = 4 reps

200 meters = 1 rep

When the clock is getting close to 35 minutes run 200s to get as many reps as possible

RX+

Clean and jerks and squats #165/115

Accessory Work

Oblique Crunches (3 X 20 each side )