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