09/15/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/15/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 hollow rocks on bar

15 second sumo squat hold

2 rounds

2 X 5-3 second pause squats in the bottom to warm up to squat

Weightlifting

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

Work to a heavy for the day

Metcon

Metcon (Time)

7 DB snatch (right arm)#50/35

7 WBs #20/14

7 DB snatch (left arm) #50/35

7 HSPUs

7 rounds
RX+

WBs #30/20

HSPUs/strict

Accessory Work

20 ab mat sit-ups

10 box dips

3 rounds