CrossFit YKV – CrossFit

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

High Hang Clean, Hang Clean, Clean (5 x 1)

Metcon (AMRAP – Reps)

12 Minute AMRAP of:

3 HSPU’s

3 Power Clean’s #135/#95

6 HSPU’s

6 Power Clean’s #135/#95

9 HSPU’s

9 Power Clean’s #135/#95

12,12,15,15….

Finisher

50 Ring Dips