Yellowstone CrossFit – CrossFit

Warm-up

Jog down

Back pedal back

Hamstring kicks down

Open hips back down

2 rounds

3 clean grip deadlifts + 3 hang clean high pulls + 3 hang clean and jerk (barbell)

Add weight X 2

Weightlifting

Clean and Jerk (Singles every 90 seconds for 12 minutes)

Work up to a heavy for the day

Metcon

Metcon (Time)

60 cals on the rower

1 rope climb

50 air squats

1 rope climb

40 ring dips

1 rope climb

30 air squats

1 rope climb

20 ring dips

1 rope climb

10 clean and jerks #165/115
RX+

C&J #205/145

Accessory Work

Straight Legged Deadlift (3 X 8 )

Use dumbbells

Heavy as possible