12/14/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/14/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Tempo Front Squats (3 X 3 @65%, 5 X 1 @80%+)

3/3/1 tempo front squats
3 count down, 3 count in the bottom, 1 count up

*Stick to the tempo count over weight percentage

Have your partner count for you

If you can’t stick to the tempo count at the percentages drop weight and stick to the count

Metcon

Metcon (Time)

75 C2B

EMOM 5 burpee box jump overs “24/20

Workout starts with 5 burpee box jump overs
Scaled option-

75 pull-ups

5 box jump overs “24/20 EMOM

55 pull-ups/banded pull-ups

5 box step overs “24/20

EMOM

RX+

100 C2B

5 burpee box jump overs “30/24

EMOM

Accessory Work

Sit-ups (60 seconds max effort X 3 )

Rest 30 seconds between sets