5/17/17 | Yellowstone CrossFit | Billings MT CrossFit Gym

5/17/17

Yellowstone CrossFit – CrossFit

Warm-up

Tabata:

Sprints

Burpees

Sprints

Jumping Squats

Sprints

Burpees

Sprints

Jumping Squats

Weightlifting

Back Squat (1×3@60%, 1×3@70 %, 1X4@80%, 1X3@90%, 2X5@85%)

Metcon

Metcon (Time)

For time with a Partner:

18 C+J (#115/75)

100 singles and 12/10 Cal bike

12 C+J (#135/95)

100 singles and 12/10 Cal bike

6 C+J (#165/115)

100 singles and 12/10 Cal bike

12 C+J (#135/95)

100 singles and 12/10 Cal bike

18 C+J (#115/75)
You and your partner can break up the C+J in anyway you like but you must do equal reps. For the 100 singles and 12/10 Cal bike, partner A does the singles the first time and switches to do the Assault bike Calories the next time. If you do not have a partner, just do half the reps on the C+J and alternate between the other movements.