CrossFit YKV – CrossFit Team Series

Metcon (Time)

Event 1

Rx’d Workout

For time:

Relay as MF pairs

21-15-9 reps of:

Synchronized burpees

Synchronized overhead squats (95 / 65 lb.)

Synchronized chest-to-bar pull-ups

Order: MF-MF

Time cap: 25 minutes

Scaled Workout

For time:

Relay as MF pairs

21-15-9 reps of:

Synchronized burpees

Synchronized overhead squats (65 / 45 lb.)

Synchronized chin-over-bar pull-ups

Order: MF-MF

Time cap: 25 minutes

Metcon (Time)

Event 2

Rx’d Workout

Relay as individuals

100 double-unders

25 toes-to-bars

25 deadlifts (225 / 155 lb.)

50 box jump overs (24 / 20 in.)

Order: M-F-M-F

Time cap: 25 minutes

Scaled Workout

Relay as individuals

100 single-unders

25 sit-ups

25 deadlifts (155 / 105 lb.)

50 box step overs (20 / 20 in.)

Order: M-F-M-F

Time cap: 25 minutes

Metcon (AMRAP – Reps)

Event 3

Rx’d Workout

As MM then FF pairs:

Max calories rowed in 5 minutes

Max push presses in 5 minutes (115 / 80 lb.)

Order: MM-FF

Time cap: 15 minutes

Scaled Workout

As MM then FF pairs:

Max calories rowed in 5 minutes

Max push presses in 5 minutes (75 / 55 lb.)

Order: MM-FF

Time cap: 15 minutes

Metcon (Weight)

Event 4

Rx’d and ScaledWorkout

10 minutes to establish:

1-rep-max hang power clean

Order: All together

Time cap: 10 minutes