CrossFit YKV – Comp Class

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

Hip and Shoulder Mobility

12 Minutes to Find Your 1RM Hang Squat Clean

Metcon (Time)

“Tandem Grace”

30 G2O With Two Athletes Lifting the Bar Together

Male/Male #185

Male/Female #160

Female/Female #135

Metcon (Time)

30 Squat Cleans #205/#145 #185/#125

Metcon (Time)

10-1 HSPU’s

10-100 Du’s