1.25.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1.25.17

Yellowstone CrossFit – CrossFit

Warm-up

Garbage ball: Split up into 2 teams and split the gym in half. There will be a bunch of objects (weights, med balls, foam rollers, etc.) spread throughout the gym. When coach yealls “Go!” your teams mission if you choose to accept it, is to get all the “trash” to the other teams side of the gym! The first team to get all the trash on the opposing side is the winner!

Weightlifting

Hang Clean (1 rep max hang clean)

20 minutes to establish a 1 RM hang clean

Metcon

Metcon (AMRAP – Reps)

EMOM x 16 min.

min. 1 = 15 Med Ball Cleans (#20/14)

min. 2 = 12/10 Calorie Row

min. 3 = 10 Burpee Box Jump-Overs (24″/20″)

min. 4 = 2 Turkish Get-ups (#53/35)