7/11/17 | Yellowstone CrossFit | Billings MT CrossFit Gym

7/11/17

Yellowstone CrossFit – CrossFit

Weightlifting

Bench Press (5×5)

Start at approx. 65% and increase weight each set. Work to heavy for the day.

Ring Rows (5×5, 1x ME)

Add weight if possible. Use a plate or dumbell on your stomach.

Metcon

Metcon (Time)

Until Failure:

min. 1 – 8 cal bike

min. 2 – 8 PC (#135/95)

min. 3 – 9 cal bike

min. 4 – 9 PC (#135/95)

min. 5 – 10 cal bike

min. 6 – 10 PC (#135/95)

min. 7 – 11 cal bike

min. 8 – 11 PC

and so on…
Your score will be the last minute you complete the required reps. Choose a weight that will allow you to complete at least 4 rnds.