12.12.16 | Yellowstone CrossFit | Billings MT CrossFit Gym

12.12.16

Yellowstone CrossFit – CrossFit

Warm-up

6 min AMRAP

5 Burpees

10 Ab mats

20 PVC pass throughs

4 Inch worms (Start and end standing)

Weightlifting

Take 10 min to work up to a heavy 1 rep

Squat Snatch (15 For Time @ 75% of 1-R max)

Compare time to 11.21.16

Metcon

Metcon (AMRAP – Rounds and Reps)

11 Minute AMRAP

30 Double Unders (90 singles)

10 Hand Release Push Ups

5 Dead Lifts (#225/165#)