1.6.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

1.6.17

Yellowstone CrossFit – CrossFit

Warm-up

2 RNDS:

10 Banded Good-Mornings

10 PVC pass-throughs

10 Self-Assisted pull-ups

Use bands to do Kelly Starrett’s Front Rack stretches.

Metcon

CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)

Complete AMRAP in 7 minutes of:

100/65 Thruster, 3 reps

3 Chest to bar Pull-ups

100/65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100/65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100/65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100/65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100/65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100/65 pound Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Weightlifting

Deadlift (2×10 @ 70% 1RM)

Mobility

If we finish in 30 min. ROMWOD people!