10/20/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/20/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

10 hollow rocks on bar

2 rounds

5- 3 count down 3 count up back squats X 2

Add weight each set if possible

Weightlifting

Back Squat (5 X 2 )

Work to a heavy for the day

Weightlifting

Back Squat (Singles every 2 minutes for 12 minutes )

Use the weight that you ended at for your back squat doubles

Metcon

Metcon (Time)

25 wall balls #20/14

10 clean and jerks #135/95

20 alternating lunges

10 clean and jerks #155/110

20 alternating lunges

10 clean and jerks #185/130

25 wall balls
RX+

C&Js

#155/110

#185/130

#205/145

Accessory Work

45 ring rows

45 GHDs