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

High Hang Power Clean 3 x 3 Hang Power Clean 3 x 2 Power Clean 3 x 1

Metcon (Time)

S2O #135/#95

Bar Over Burpees

21-15-9

Finisher

Hold Squat in the Hole 3 x Max Time