Yellowstone CrossFit – CrossFit
Warm-up
45 seconds of shuttle runs
30 seconds of air squats
1 minute child’s pose
2 rounds
3 snatch grip deadlifts + 3 hang power snatch + 3 OHS (barbell)
Add weight X 2
Weightlifting
Hang Power Snatch Triples (every 2 minutes for 12 minutes)
Work up to a heavy
Metcon
Metcon (Time)
48 dubs
30 wall balls #20/14
12 hang power snatch #115/80
4 rope climbs
2 rounds
RX+
Hang Power Snatch #135/95
Accessory Work
Tuck Ups (3 X 20 )
Rest as needed between sets