09/21/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

09/21/2017

Yellowstone CrossFit – CrossFit

Warm-up

15 pvc pass throughs

30 second handstand holds

5 wall balls- 3 second pause in the bottom- explode up

3 rounds

Metcon

Metcon (Time)

Run 400 meters

Rest 2 minutes

Run 400 meters

Rest 1 minute

Run 200 meters

Rest 30 seconds

Run 200 meters

Metcon

Metcon (AMRAP – Reps)

30 seconds of work

30 seconds of rest

1.Barbell thrusters #45/35

2.Dubbs

3.Assault bike cals

4.Sit-ups

4 rounds
Active rest. Go in numerical order each round.

Accessory Work

10 target burpees

5 HSPUs strict if possible

5 strict pull-ups

3 rounds