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

Jerk Balance (3 x 3)

Split Jerk (5 x 3)

Metcon (5 Rounds for time)

5 Rounds Recording Time For Each Round of:

“Hammer”

5 Power Cleans #135/#95

10 Front Squats #135/#95

5 Jerks #135/#95

20 Pull Ups

Rest 90 Seconds Between Rounds