CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class

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A: High Hang Squat Clean (3 x 3 )

70% Max Squat Clean

B: Squat Clean (5 1.1.1.)

10 seconds rest between reps

C: Front squat (5 x 5)

D: Metcon (AMRAP – Reps)

3 Minute AMRAP of:

10 G2O #135/#95

Remainder of the time preform Max Muscle Ups

1 Minute Rest

5 Rounds

E: Metcon (Time)

30/21 Assault Bike Calories

1 Minute Rest Between Sets

3 Rounds

F1: Glute-Ham Raises (3 x 20)

F2: Handstand Walk (Obstacle Course)

F3: Glute Bridges (3 x 10)

Banded