10/12/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/12/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

5- 1 1/4 back squats X 2

Weightlifting

Back Squat (5 X 1)

Work to as heavy as possible

Metcon

Metcon (Time)

21 thrusters #75/55

15 hang power cleans #75/55

9 ring muscle ups

3 rounds
Scaled option- modified weight

Bar muscle ups/banded bar muscle ups/strict pull-ups + dips (banded if needed)

Accessory Work

Tuck Ups (4 X 15)

Rest 30-60 seconds between sets