Yellowstone CrossFit – CrossFit
Warm-up
5-10 minute coaches warm up
Weightlifting
Front Squat (1 X 5, 1 X 4, 1 X 3, 1 X 2, 1 x 1)
All sets as heavy as possible
Immediately after each set of front squats 20 air squats
Rest as needed between sets
Metcon
Metcon (Time)
2 bar muscle ups
12 power cleans #155/110
7 rounds
Scaled option
2 strict C2B/banded
12 power cleans modified weight