CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

CLEAN BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Clean

4. Clean Lands at 2″, 4″, 6″

5. Clean Drops

EMOTH 3 Thrusters for 10 Minutes (10 x 3 )

Metcon (Time)

“PAIN STORM”

10 Front Squats 135#/95# 10 Push Press 135#/95# 10 Thrusters 135#/95# 2 Box Jumps 30”/24” 2 Pull ups 2 Burpees

8 Front Squats 8 Push Press 8 Thrusters 4 Box Jumps 4 Pull ups 4 Burpees

6 Front Squats 6 Push Press 6 Thrusters 6 Box Jumps 6 Pull ups 6 Burpees

4 Front Squats 4 Push Press 4 Thrusters 8 Box Jumps 8 Pull ups 8 Burpees

2 Front Squats 2 Push Press 2 Thrusters 10 Box Jumps 10 Pull ups 10 Burpees