CrossFit YKV – Comp Class

Warm-up (No Measure)

Cardiovascular Warm Up

SNATCH BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Snatch Balance (5 x 2)

Snatch

10 Min EMOTM

Min 1-5 2 Snatches

Min 5-10 1 Snatch

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Metcon (AMRAP – Reps)

1 Min Assault Bike (cal)

1 Min Sled Push #170/110

3 Rounds

Weighted Dips (5 x 5)

Weighted Pull-ups (5 x 5)