12/01/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/01/2017

Yellowstone CrossFit – CrossFit

Warm-up

10 cals assault bike- easy pace

5 russian baby makers

30 second wrist stretch

2 rounds

3- 3 count down 3 count up front squats

Adding weight repeat X 2

Weightlifting

Front Squat (Doubles every 2 minutes starting at @65% )

*16 minutes for 8 sets

Work to as heavy as possible for the day

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Accessory Work

Ring Rows (3 X ME )

Rest 1 minute between sets