Yellowstone CrossFit – CrossFit
Warm-up
10 cals assault bike
Walking lunges to the rack
10 hollow rocks on the bar
2 rounds
3 snatch grip deadlifts + 3 hang power snatch + 3 power snatch
Add weight and repeat X 2
Weightlifting
Power Snatch + Hang Power Snatch (EMOM for 10 minutes )
Work up as you feel
Metcon
Metcon (Time)
21-15-9-6-3
Power snatch #95/65
Box jump overs “24/20
Accessory Work
Sit-ups (4 X 25 )
Rest 45 seconds between sets