09/01/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/01/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 hollow rocks on bar

10 foot handstand walk/bear crawl

Butt kicks back

3 rounds

Weightlifting

Bench Press (2 X 6, 2 X 4, 2 X 2)

Work to a heavy for the day

Metcon

Metcon (AMRAP – Reps)

4 minutes

4 hang power snatch #95/75

8 wall balls #20/14

Rest 1 minute

4 minutes

4 hang power cleans #95/75

8 pull-ups

Rest 1 minute

4 minutes

4 SOH #95/75

8 wall balls #20/14
Running count. Total reps. Each full round is worth 12 reps.

Accessory Work

6 rope climbs

Rest 1:1