CrossFit YKV – Comp Class

Warm-up (No Measure)

Cardiovascular Warm

3 Rounds 45#/35#:

5 Strict Press

5 Back Squat

5 Push Press

5 Front Squat

Push Press (5-4-3-2-1)

10min E2MOTM 1 Clean Pull + 1 Squat Clean + 1 Front Squat

Yoke OH Squat (3 x Max)

Handstand Push-ups

Metcon (Time)

50 HSPU’s

Metcon (Time)

30 G20 #135/#95

30 Pistols

30 Power Snatch #135/#95

30 Burpees

Metcon (Time)

With a Partner:

60 Calories Assault Bike

3 Minutes Rest

3 Rounds

Record Top Time