10/01/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/01/2018

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Walking lunges down

Open hips back

Hamstring kicks down

Butt kicks back

5 burpees

2 rounds

5- 1 1/4 front squats X 2

Weightlifting

Front Squat (5 X 2 )

Work to a heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

6 burpees

6 alternating dumbbell snatch #50/35

6 box jump overs “24/20 (scaled option step up and overs)

6 minutes

Rest 2 minutes and repeat
Score is a running total of both AMRAPs

RX+

Box jump overs “30/24

Accessory Work

Crunches (75 reps )

Sit-ups (75 reps)