Yellowstone CrossFit – CrossFit

Warm-up

5-10 minute coaches warm up

Weightlifting

Hang Squat Snatch + OHS Complex (One complex every 2 minutes for 12 minutes )

1 hang squat snatch + 2 OHS
Start the complex at 80% and work between 80-85% for the entire complex

Metcon

Metcon (Time)

30 back squats #205/155

30 back squats #165/125

30 back squats #135/95

Accessory Work

Dumbbell Bench Press (3 X 10-15)

All sets as heavy as possible

Rest 90 seconds between sets