6.19.17 | Yellowstone CrossFit | Billings MT CrossFit Gym

6.19.17

Yellowstone CrossFit – Advanced Strength and Conditioning

Warm-up

10 hollow rocks

5 strict pull-ups

10 walking lunges

3 rounds

Front Squat (3 X 7 )

Add weight each set

Metcon

40 alternating pistols

40 deadlifts #155/105

Run 800

40 T2B

40 push-ups

20 front squats #155/105

40 cal row

16:00 minute cap

Single leg box step ups if not pistols. 20 reps same leg before switching legs.

Metcon

3 thrusters #105/85

6 bar facing burpees

6 minute amrap

Accessory Work

50 GHD

30 dips