10/17/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/17/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Front Squat (5 X 1 )

Work to a heavy

Metcon

Metcon (AMRAP – Rounds and Reps)

10 KB swings #70/53 (Russian)

1 rope climb

20 air squats

1 rope climb

10 KB high pulls #70/53

1 rope climb

20 alternating lunges

1 rope climb

10 push-ups

1 rope climb

21 minutes

Accessory Work

Tuck Ups (5 X 10 )

Rest 30 seconds between sets