11/16/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/16/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

4 Front Squats + 15 Second Handstand Hold Complex (One complex every 2 minutes for 14 minutes )

Work at 65-70% for the entire complex

If not able to hold for 15 seconds hold for as long as possible. If not able to hold against the wall do your handstand holds from a box

Enter weight in your score and type of holds in the comments

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Scaled option-

50 air squats

7 strict pull-ups (banded if needed) + 7 strict ring dips (banded if needed)

10 hang power cleans at RX weight or modified

Accessory Work

Bicycles (200 reps )