09/12/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/12/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 pvc pass throughs

5 air squats with a 3 second pause in the bottom

3 rounds

Weightlifting

Power Clean + Hang Power Clean Complex (Every 90 seconds for 12 minutes )

1 power clean + 1 hang power clean + 1 power clean + 1 hang power clean
Work to a heavy and fight to hang on to the bar the entire complex

Metcon

Metcon (Time)

9-15-21

SOH #95/65

Bar facing burpees

21-15-9

Power cleans #135/95

Wall balls #20/14
RX+

SOH #135/95

Power cleans #175/120

Accessory Work

20 ring rows

20 underhand grip pull-ups

20 tuck ups