Yellowstone CrossFit – CrossFit

Warm-up

Row 150 meters

5 push-ups

7 L-sits

2 rounds

3 snatch deadlifts + 3 hang power snatch + 3 snatch balance (barbell)

Add weight X 2

Weightlifting

Hang Squat Snatch (5 X 1)

Work to a heavy

Snatch Balance (5 X 1)

Work to a heavy

Metcon

Metcon (Time)

15 handstand push-ups

30 pull-ups

60 calories on the rower

30 pull-ups

15 handstand push-ups

Accessory Work

Hammer Curls (3 X 10)

Heavy as possible