Yellowstone CrossFit – CrossFit
Warm-up
10 hollow rocks on the bar + 5 L sits
30 second DB hold overhead (each arm)
3 rounds
Weightlifting
Power Clean + Hang Clean + Front Squat (Every 90 seconds for 9 minutes )
1 power clean + 1 hang power clean + 1 front squat
Work to a heavy for the day
Deadlift EMOM (EMOM for 5 minutes )
Deadlift double
Work up as you feel
Metcon
McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Women’s RX
#185
20″ box
Accessory Work
10 dips
20 sit-ups
3 rounds