12.14.16 | Yellowstone CrossFit | Billings MT CrossFit Gym

12.14.16

Yellowstone CrossFit – CrossFit

Warm-up

6 min AMRAP

10 Air squats

15 Push ups

20 PVC 20″ jump-overs (Augmentation, lateral bar jump-overs)

25 Double unders

Weightlifting

Take 10 minutes to work up to a heavy 1 rep

Clean and Jerk (15 for Time @ 75% of 1-R max)

NOTE: 10 burpee penalty for missed rep.

Compare time to 11.23.16

Metcon

Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets