06/17/2016

Bitterroot CrossFit – CrossFit

Warm-up

BCF Warm-up 10 (No Measure)

500m Row

Then 2x

10 Sec. Handstand hold

10 Goblet Squats

10 Hang Cleans w/ bar

Then 2x

10 Pull ups

10 Light Squat Cleans working up in weight

Work on hip and shoulder mobility

Metcon

Metcon (Time)

21-15-9 reps for time of:

115-lb./75-lb.* hang squat cleans

Chest-to-bar pull-ups

Scale 1:

21-15-9

75-lb./55-lb.* hang squat cleans

15-12-9

strict pull-ups, banded

Scale 2:

21-15-9

95-lb./65-lb.* hang squat cleans

15-12-9

Chest-to-bar pull-ups

MMS (Missoula Marathon Scale)

42-30-18

45/35# Hang squat cleans

Pull-ups/ring rows