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