CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm

Dynamic Warm Up

3 Rounds 45#/35#:

5 Strict Press

5 Back Squat

5 Push Press

5 Front Squat

2 Push Jerk + 1 Split Jerk EMOTM 10 Minutes

Metcon (AMRAP – Reps)

Rx’d 10 Minute AMRAP of:

#95/#65 Deadlifts, 35 reps

15 Step Ups, 24″/20″

#135/#95 Deadlifts, 30 reps

15 Step Ups, 24″/20″

#185/#125 Deadlifts, 25 reps

15 Step Ups, 24″/20″

#225/#155 Deadlifts, 20 reps

15 Step Ups, 24″/20″

#275/#185 Deadlifts, 15 reps

15 Step Ups, 24″/20″

#315/#215 Deadlifts, 10 reps

15 Step Ups, 24″/20″

Scaled 10 Minute AMRAP of:

#65/#45 Deadlifts, 35 reps

15 Step Ups, 24″/20″

#95/#65 Deadlifts, 30 reps

15 Step Ups, 24″/20″

#125/#85 Deadlifts, 25 reps

15 Step Ups, 24″/20″

#155/#105 Deadlifts, 20 reps

15 Step Ups, 24″/20″

#185/#125 Deadlifts, 15 reps

15 Step Ups, 24″/20″

#215/#145 Deadlifts, 10 reps

15 Step Ups, 24″/20″

(AMRAP – Reps)

Tabata Air Squat
20 Seconds of Work and 10 Seconds of Rest x 8

Hold Static Squat During Rest Period