09/07/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/07/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 DB side lateral raises (each arm)-use a light weight to warm up

Single arm DB overhead walk down and back (each arm)

2 rounds

Weightlifting

Power clean + hang power clean + push jerk

Every 90 seconds for 9 minutes
Work to a heavy for the day

Metcon

Metcon (AMRAP – Reps)

5 C&J 135/95

10 T2B

15 cals on rower

20 HSPUs

25 minutes
RX+

185/130

Accessory Work

30 plyo push-ups

30 ring rows