11/14/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/14/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Deadlift + Stict Pull-up Complex (One complex every 2 minutes for 12 minutes )

5 deadlifts + 3 strict pull-ups
Try to work at 60-70% for the entire complex. Must be touch and go deads

Use bands as needed for strict pull-ups

Enter deadlift weight for score and pull-ups in comments

Metcon

Metcon (AMRAP – Reps)

2 deadlifts #265/185

20 calories on the rower

2 deadlifts #265/185

20 lateral over the bar burpees

2 deadlifts #265/185

20 pull-ups

2 deadlifts #265/185

20 jumping lunges

2 deadlifts #265/185

5 minute AMRAP Rest 3 minutes

3 rounds
Each round restarts at the beginning of the workout no matter how far you make it in each AMRAP

Scaled option- modified deadlift weight and banded pull-ups

RX+

Deadlifts #315/220

C2B pull-ups

Accessory Work

Scissor Kicks (30 seconds max effort X 6 )

Rest 30 seconds between sets