12/07/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/07/2017

Yellowstone CrossFit – CrossFit

Warm-up

Row 200 meters

5 squat box jumps “20

2 rounds

10 fast back squats (barbell)

Work up weight to warm up for the back squats.

The goal is to perform the back squats at 50-125% of your body weight. Whatever level you are comfortable at while still making it uncomfortable.

Weightlifting

Back Squat (1 minute ME @your percentage X 5 )

Rest 2 minutes between sets

Metcon

Metcon (Time)

75 burpees

EMOM 25 double unders

Accessory Work

Dumbbell Bent Over Rows (3 X 12 each arm)

Heavy as possible