10/24/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

10/24/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 pvc pass throughs

5 air squats

10 cals assault bike

5 seated DB Z press (each arm)

2 rounds

5 minutes of clean and jerks to warm up for the workout

Metcon

Metcon (Time)

15 clean and jerks #135/95
RX+

#185/130

5 minute cap and at 8 minutes the next workout starts

Metcon

Metcon (AMRAP – Reps)

16 minute running clock from 8-24 minutes

Minute 1- ME Assault bike cals

Minute 2- Rest

Minute 3- ME Rope climb

Minute 4- Rest

Minute 5- ME Box jump overs “24/20

Minute 6- Rest

Minute 7- ME Pull-ups

Minute 8- Rest

2 rounds

Rest till 27 minutes then the next work out starts
RX+

Legless rope climbs

Box jump overs “30/24 (no hands)

C2Bs

Metcon

Metcon (Time)

15 clean and jerks #135/95
RX+

#185/130

Work out starts at the 27th minute with a 5 minute cap

Accessory Work

20 seconds of tuck ups 20 seconds of rest X 4

1 minute of planks X 3