11/02/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/02/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

5- 1 1/4 back squats X 3

Weightlifting

Back Squat (3 X 5 )

Work up to a heavy for the day

Metcon

Metcon (AMRAP – Reps)

1 minute AMRAP of

Wall balls #20/14

Rest 1 minute

1 minute AMRAP of

Pull-ups

Rest 1 minute

1 minute AMRAP of

Alternating dumbbell snatch #50/35

Rest 1 minute

1 minute AMRAP of

Max calorie row

Rest 1 minute

4 rounds
Scaled option-

Modified weight WBs

Banded pull-ups

Modified snatch weight

Max Row

Accessory Work

Sit-ups (100 reps )