CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

10 Bear Complex #45/#35 (Power Clean, Front Squat, Push Press, Back Squat, Push Press)

Deadlift (5 x 3)

Metcon (AMRAP – Reps)

Complete “Death by” the following on a one minute interval clock:

First Minute – 1 S2O #115/#75

Second Minute – 2 Burpees

Third Minute – 3 S2O #115/#75

Forth Minute – 4 Burpees

……….

Move onto the next group of exercises if you cant finish the reps within the minute

First Minute – 1 Power Cleans #115/#75

Second Minute – 2 Burpees

Third Minute – 3 Power Cleans #115/#75

Forth Minute – 4 Burpees

………….

Move onto the next group of exercises if you cant finish the reps within the minute

First Minute – 1 G2O #115/#75

Second Minute – 2 Burpees

Third Minute – 3 G2O #115/#75

Forth Minute – 4 Burpees

…………

Finisher

50 V-Ups