11/16/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/16/2017

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 russian baby makers

3 rounds

5- 3 count down 1 count up front squats (barbell)

3- 3 count down 1 count up front squats-adding weight X 2

Weightlifting

Front Squat (Doubles every 2 minutes for 16 minutes )

0-2:00 @65-70%

4:00-6:00 @70-75%

8:00-14:00 @80%+

Metcon

Metcon (AMRAP – Reps)

“REGIONALS 14.6”

50 calorie row

50 box jump overs “24/20

50 deadlifts #180/120

50 wall balls #20/14

50 ring dips

50 wall balls #20/14

50 deadlifts #180/120

50 box jump overs “24/20

50 calorie row
Time Cap 21 minutes

Accessory Work

60-30-15 sit-ups

Rest 45 seconds between sets