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

12 Minutes to find your 1RM Squat Clean (1 x 1)

Metcon (Time)

21 Squat Clean #135/#95

6 Rope Climb 15′

15 Squat Clean #155/#110

4 Rope Climb 15’

9 Squat Clean #175/#125

2 Rope Climb 15′

400m run after each round

Finisher

12 Drag Curls

12 JM Press

3 Rounds