Yellowstone CrossFit – CrossFit
Warm-up
Jog down
Back pedal back
5 air squat lunges
10 hollow rocks on the bar
2 rounds
3- 3 count down 1 count up back squats
Add weight X 2
Warm up sets for weightlifting
Weightlifting
Back Squat (4 reps every 90 seconds for 9 minutes )
Goal is to be between 150% of body weight and body weight
Metcon
Metcon (AMRAP – Rounds and Reps)
3 minutes
3 C2B
6 deadlifts #135/95
9 air squats
Rest 1 minute
5 rounds
RX+
Strict pull-ups
Deadlifts #165/115
Accessory Work
10 tuck ups + 5 V-ups
3 rounds