09/11/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/11/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down and back

10 alternating lunges

10 hollow rocks on bar + ME L-sit hold at the end

3 rounds

Weightlifting

Back Squat (10, 8, 6, 4, and 2)

Work up each set as you work up to a heavy for the day

Weightlifting

Squat snatch double

Running 10 minute clock to work to a heavy squat snatch double for the day
Must be touch and go

Metcon

Metcon (Time)

Row 500 meters

9 rope climbs

11 squat snatch #95/65

Row 500

9 pull-ups

11 OHS #95/65

Row 500

9 box jump overs 24/20

11 thrusters #95/65

Row 501 meters

9 HSPUs

11 clusters #95/65
Workout to remember 9/11/2011

RX+

#115/80

legless/C2B/burpee box jump overs/strict HSPUs

Accessory Work

5 knees to elbows/knee raises + 5 T2B

3 rounds

Fight to stay on the bar through the entire complex

50 ab mats