11/30/16 | Yellowstone CrossFit | Billings MT CrossFit Gym

11/30/16

Yellowstone CrossFit – CrossFit

Warm-up

1.Clean Warm-up with barbell.

5×3 jump shrug, power clean, push jerk

2. Pull-up progression warm-up, Day #2

Weightlifting

Build to 80%+ of 1rm Clean and Jerk.

Metcon (Time)

Using 75% of 1rm:

15 C + J for time, no burpee penalty

Metcon

Metcon (Time)

Freestyle Fran:

45 pull-ups

45 thrusters (95/65)

(partition any way you like)

Cash-out

Pull-up progression cool-down, Day #2