CrossFit YKV – Comp Class

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A: Sotts Press (4 x 5 )

Every 90 Seconds for 6 Minutes

Clean Grip

Bar comes from the front

B: Tall Squat Clean (4 x 2)

Every 90’s seconds for 6 minutes

C: Clean and Jerk (2 x 2, 2 x 1, 2 x 1 )

Every 2 minutes for 12 minutes

D: Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP of:

40 Alternating Dumbbell Snatch #50/#35

40 Pull Ups

30 Dumbbell Burpees #50/#35

30 C2B

20 Devils Press #50/#35

20 Bar Muscle Ups

E: Metcon (No Measure)

EMOM for 9 Minutes of:

E1) 15 GHD Sit Ups

E2) 10 Dumbbell Bicep Curls

E3) 10 Dumbbell Z-Press