11/05/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/05/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Double Hang Squat Clean + 4 Bar Facing Burpee Complex (One complex every 90 seconds for 15 minutes )

Work between 70-85% the entire complex

Metcon

Metcon (Time)

60 dumbbell bench press #50/35

Then 3 rounds of

20 hang squat cleans #95/65

20 pull-ups

20 burpee box jump overs “24/20
Scaled option-

40 dumbbell bench- modified weight

Then 3 rounds of

15 hang squat cleans- modified weight

15 banded pull-ups

15 burpee step ups

RX+

Hang squat cleans #135/95

C2Bs

Accessory Work

Scissor Kicks (200 reps )