12/26/2017 | Yellowstone CrossFit | Billings MT CrossFit Gym

12/26/2017

Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

10 hollow rocks on the bar

5 barbell thrusters

2 rounds

Weightlifting

Thruster (Doubles EMOM for 10 minutes )

Work up to a heavy

Metcon

Metcon (Time)

250 meter row

21 dumbbell thrusters #30/20

12 C2B

3 rounds

Weightlifting

Squat Snatch (Singles every 90 seconds for 9 minutes )

Work up as you feel

Metcon

Metcon (AMRAP – Reps)

6 dumbell snatch #50/40

6 T2B

3 minutes