11/28/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/28/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 walking lunges

10 hollow rocks on bar

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 front squats + 3 push jerk (barbell)

Adding weight repeat X 2

Weightlifting

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

Metcon

Metcon (Time)

30 squat cleans #155/110

Rest 3 minutes
RX+ #195/135

Metcon (Time)

30 HSPUs
RX+ Strict

Accessory Work

Farmer’s Carry (Down and Back X 5)

*cumlative (each down and back counts as one rep)

*heavy as possible