CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

1 Length Walking Knee Hug

1 Length Lateral Squat

1 Length Samson Stretch

1 Length Burpee Broad Jump

1 Length Butt Kickers

Power Clean 9 Minute EMOTM

Minutes 1-3 3 reps

Minutes 4-6 2 reps

Minutes 7-9 1 rep

Metcon (AMRAP – Reps)

13 Minute AMRAP of:

150 Wall Balls #20/#14

100 Du’s

10 Bar Muscle Ups

Finisher

A1) Rockers x 20

A2) Superman Rockers x 20

3 Rounds