CrossFit November 11th, 2016 Remembrance Day
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
Power Cleans + Push Jerk (cycling) (5 x 6)
Metcon (AMRAP – Rounds and Reps)
11 Minute AMRAP of:
5 Hang Power Cleans #115/#75
7 Front Squats #115/#75
9 Push Jerk #115/#75
25 DU’s
Rest – 1 Minute Of Silence To Remember Those That Fought For Us.
11 Minute AMRAP of:
5 Hang Power Cleans #95/#65
7 Front Squats #95/#65
9 Push Jerk #95/#65
25 Sit Ups