Yellowstone CrossFit – CrossFit
Warm-up
2 Rounds Not For Time:
10 S2O (18/10)
10 Front Rack KB Squat (18/10)
10 Cal Row
Metcon
Weightlifting
Front Squat (5×3 @ 65%+)
5×3 with a 3 second pause in the bottom. Good form and 3 full seconds in the bottom are priority over load. Ad 5-10% if you can.
Metcon (AMRAP – Reps)
Tabata KB S2O (35/18)
Rest 1 min.
Tabata GHD/AbMats
Rest 1 min.
Tabata Calorie Row
Rest 1 min.
Tabata Front Squat (125/85)
Scored the regular way, meaning all you have to remember is the lowest number of reps you got in any round. RX + if you do GHD