CrossFit YKV – Comp Class

Power Clean (12 Minute EMOM)

Minute 1-4 3 Reps

Minute 5-8 2 Reps

Minute 9-12 1 Rep

Metcon (AMRAP – Rounds)

Death by Front Squat #225/#155
1 Front Squat the First Minute

2 Front Squats the Second Minute……………

Metcon (No Measure)

14 Minute EMOTM

ODD Minutes: MU’s

EVEN Minutes: Strict HSPU’s and Kipping HSPU’s

Metcon (Time)

50 Back Squats #135/#95

40 Pull-Ups

30 Shoulder to Overhead #135/#95

50 Front Squats #85/#65

40 Pull-Ups

30 Shoulder to Overhead #85/#65

50 Overhead Squats #65/#45

40 Pull-Ups

30 Shoulder to Overhead #65/#45