Yellowstone CrossFit – CrossFit
5 calorie sprint on the assault bike
5 russian baby makers
5 bowler squats each leg
20 second dead hang on the bar
3 snatch grip deadlifts + 3 hang power snatch + 3 snatch balance (barbell)
Add weight X 2
Squat Snatch (8 X 1)
Work up as you feel for the day
Sisson (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
If it is too cold or dark to run in the morning row 300 meters
*IF COMPETING THIS WEEKEND CHOOSE TO DO THE METCON OR THIS ACTIVE DEPENDING ON HOW YOU FEEL*
Row 250 meters
15 sit ups
Rest 90 seconds
3-4 rounds depending on how you feel