11/06/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/06/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike

10 GHD

10 hollow rocks on bar

2 rounds

10 Single arm DB push-ups (right side)+(left side)

2 rounds

Weightlifting

DB Bench Press (3 X 10, 1 X ME )

Work to a heavy. Use the heaviest weight for the day on your ME set.

Squat Snatch (12 minutes to work to a heavy single for the day)

Metcon

Metcon (Time)

21 alternating DB snatch #50/35

7 burpee box jump overs “24/20

21 alternating lunges

7 burpee box jump overs

4 rounds

Accessory Work

7 underhand grip pull-ups X 3