Yellowstone CrossFit – CrossFit
Warm-up
20 second hanstand hold + 1 negative on the way down
10 hollow rocks on the bar
3 rounds
Weightlifting
Alternating Power Clean + Hang Power + Push Jerk (EMOM for 16 minutes )
Alternating
1 power clean + 1 hang power clean
1 power clean + 1 push jerk
Evens – power + hang
Odds- power + push jerk
Squat Clean (Singles X 5 attempts )
Work to as heavy as possible for the day
*misses count as an attempt
Metcon
Metcon (Time)
28 cals rower
14 T2B
7 squat cleans #155/110
3 rounds
RX +
Squat cleans #185/130
Accessory Work
ME slam ball holds- heavy as possible
15 tuck ups
3 rounds