11/07/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/07/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

3- 1 1/4 back squats X 3

Weightlifting

Back Squat (Every 2 minutes for 18 minutes )

Minutes 0-4

4 reps @ 70-80%

Minutes 6-10

2 reps @ 80-90%

Minutes 12-16

1 rep @ 90%+

Metcon

Ned (Time)

7 Rounds for time:

11 bodyweight Back Squats

1000m Row
In honor of Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, died Nov. 1, 2007
To learn more about Ned click here
Scaled option- 11 back squats modified weight and 500 meter row

Lack of time option-

25 minute AMRAP

Each 100 meters is worth a rep

Accessory Work

Flutter Kicks (200 reps )