CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

20 Leg Swings Each Direction

20 Arm Circles Each Direction

1 Length Inch Worm Squat

Junk Yard Dog Warm Up

With a partner x10

Metcon (Time)

With a partner complete the following:

1000 m Row

80 Wall Balls 20#/14#

60 Slam Ball Power Cleans 40#/30#

40 Cals on the Assualt Bike

20 Single Kettlebell Pwr Snatches 1.5#/1#

10 Rope Climbs 15′

One partner works at a time BUT both partners will do 5 Burpee’s every minute on the minute.

The workout starts with 5 burpee’s