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