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