09/20/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/20/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 hollow rocks on the bar + 5 L sits

30 second DB hold overhead (each arm)

3 rounds

Weightlifting

Power Clean + Hang Clean + Front Squat (Every 90 seconds for 9 minutes )

1 power clean + 1 hang power clean + 1 front squat
Work to a heavy for the day

Deadlift EMOM (EMOM for 5 minutes )

Deadlift double
Work up as you feel

Metcon

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlifts, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Women’s RX

#185

20″ box

Accessory Work

10 dips

20 sit-ups

3 rounds