11/08/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/08/2017

Yellowstone CrossFit – CrossFit

Warm-up

20 chain breakers

10 jumping jacks

1 minute frog position

2 rounds

5-3 count up 3 count down strict press with barbell

Weightlifting

Shoulder Press (3 X 5 )

*strict press

Work to a heavy

Overhead Squat (5 X 3 )

Work to a heavy

Metcon

Metcon (Time)

25 Cals on rower

15 OHS #95/65

5 bar facing burpees

2 rounds

25 Pull-ups

15 OHS #95/65

5 bar facing burpees

2 rounds
RX+

OHS #115/85

C2B Pull-ups

Accessory Work

12 ring dips X 3- strict for as many as possible