5.31.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

5.31.17

Yellowstone CrossFit – CrossFit

Warm-up

15 Glute Bridges

Run 200m

15 Glute Bridges

Run 200m

15 Lat Pull-backs with orange band (from Integrated Rehab)

Weightlifting

Back Squat (1×3@60%, 1×3@70%, 1×3@80%, 2×3@90%)

Metcon

Metcon (3 Rounds for weight)

EMOM x 8 min. (8 sets) of:

2 PC (start @ 50% and work to a heavy)

immediately followed by…

Every 90 sec. x 9 min (6 sets) of:

1 Squat Clean (start @ 70% and work up to a heavy)

immediately followed by…

Every 2 min. x 10 min. (5 sets) of:

1 C+J (start @80% and work up to a heavy)
You are working to a “heavy” lift for the day. This might not be a new PR, stop adding weight if you are feeling your form break down!