12/19/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/19/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

20 chain breakers

30 second dead hang

2 rounds

5-3 count up 3 count down strict press + 5 strict press

2 rounds

Weightlifting

Shoulder Press (1 X 6, 2 X 4, 3 X 2 )

*strict press

Work to a heavy for the day

Metcon

Metcon (Time)

14 sumo deadlift high pulls #75/55

14 SOH #75/55

14 T2B

14 calories on the rower

5 rounds

Accessory Work

Hammer Curls (3 X 10 each arm )

Heavy as possible