09/19/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/19/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 DB side lateral raises

10 DB front lateral raises

Jog down back pedal back

2 rounds

10- 3 count pvc strict press

10- 3 count barbell strict press

Weightlifting

Shoulder Press (3 X 2 )

*Strict press

Work to a heavy

Push Press (3 X 2)

Work to a heavier

Push Jerk (3 X 2 )

Work to a heavier

Back Squat (3 X 6)

Work up how you feel

Metcon

Metcon (AMRAP – Rounds and Reps)

4 pull-ups

4 C&J #155/110

4 lateral burpees over the bar

12 minutes
RX+

Ring Muscle Ups

C&J #185/130

Accessory Work

DB bent over row 2 X 12 (each arm)

DB hammer curls 2 X 12 (each arm)