8.7.17 | Yellowstone CrossFit | Billings MT CrossFit Gym


Yellowstone CrossFit – CrossFit


Squat Snatch (1×4@50%, 1×4@60%, 1X4@70%, 3X2@80%, 4X2@90%)

NOT touch and go, every 2 minutes


Metcon (Time)

From the Crossfit Games:

100 pull-ups

80 AbMats (they did GHD’s)

60 pistols/airsquats

40 Cal Row

20 S2O (#100/70)
Note for pistols/airsquats: If you are proficient at pistols and can move through them quickly, do those. If you can do them but they are still a shaky skill and slow, do the air squats instead. They are alternating, so 30 per side total. If you do pistols, Rx Plus. Air squats are Rx. Get your mind right about the 100 pull-ups and chip away at the big number. Wear grips if you are worried about your hands. Weight on the S2O is as prescribed but means you will have bitty weights on the bar, please do not drop the bar from overhead. Bring it to your waist and then drop!