12/21/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/21/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Back Squat (3 X 7)

All working sets at 70%

Rest as needed between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

2 minute AMRAP of

10 clean and jerks #135/95

10 ring rows

Rest 2 minutes

5 rounds
Begin each new AMRAP were you ended the previous AMRAP for all 5 rounds

RX+

10 Clean and Jerks #155/110

10 Ring Muscle Ups

Accessory Work

Crunches (150 reps )