12/27/2018 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/27/2018

Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

20 Second Max Effort Hang Squat Clean Complex (Every 2 minutes for 18 minutes )

max effort hang squat cleans for 20 seconds
3 sets 0-4 minutes @60-70%

3 sets 6-10 minutes @70-80%

3 sets 12-16 minutes @80-90%

Log your last set of heaviest weight and reps

Metcon

Metcon (Time)

Teams of 2

30 HSPUs

20 T2B

10 Rope Climbs

4 Rounds
Scaled option-

30 box handstand push-ups

20 hanging leg raises

10 scaled rope climbs

3 rounds

Accessory Work

Box Dips (50 reps )

Add weight if possible