12/21/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/21/2017

Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

10 hollow rocks on the bar

2 rounds

3 clean grip deadlifts + 3 hang power cleans + 3 power cleans

Add weight X 2

Weightlifting

Power Clean (1 X 3, 2 X 2, 8 X 1 )

Work up as you feel

Metcon

Metcon (Time)

1 Round of Barbara

20 pull-ups

30 push-ups

40 sit-ups

50 air squats

Then Elizabeth

21-15-9

Power cleans #135/95

Ring dips

1 Round of Barbara

20 pull-ups

30 push-ups

40 sit-ups

50 air squats