09/28/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/28/2018

Yellowstone CrossFit – CrossFit

Warm-up

30 seconds jog down and back

30 seconds back pedal down and back

30 seconds side shuffle down and back

3 rounds

5- 1 1/4 back squats X 2

Weightlifting

Back Squat (5 X 2 )

Work to a heavy

Metcon

Metcon (Time)

20 deadlifts #275/195

15 squat cleans #175/125

10 shoulder to overhead #135/95
RX+

Deadlifts #315/220

Squat cleans #205/145

Shoulder to overhead #165/115

Accessory Work

Planks (30-60 seconds front, side, side X 3 )

Rest 30 seconds between sets