12/04/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/04/2017

Yellowstone CrossFit – CrossFit

Warm-up

Take 10 minutes to warm up what you need to warm up for snatch and for clean and jerk.

Weightlifting

Snatch (1 rep max )

*14 minutes to work to as heavy as possible for the day.

*if you reach your 1 rep for the day before the 14 minutes you can warm up for C&J.

Clean and Jerk (1 rep max )

*14 minutes to work to as heavy as possible for the day.

*if you reach your 1 rep for the day before the 14 minutes you can warm up for AMRAP

Metcon

Metcon (AMRAP – Reps)

25 pull-ups

50 calorie row

100 OHS #45

50 box jumps “24/20

25 pull-ups

12 minutes
RX is #45 for men and women