CrossFit Comp Class January 22nd, 2017
CrossFit YKV – Comp Class
Warm-up (No Measure)
Cardiovascular Warm Up
3 Rounds #PVC
5 Shoulder Dislocators
5 Behind The Neck Press
5 Sotts Press
5 Snatch Balance
5 Overhead Squat
Metcon (AMRAP – Reps)
10 Minute AMRAP of:
60 Bar Facing Burpees
30 OHS #120/#90
10 Muscle Ups/15 C2B/15 Pull Ups
Thruster (5 minutes to find your 1RM )
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP of:
5 Power Snatch #135/#85 #115/#75
10 TTB
15 Cal Row
20 Wall Balls #20/#14
Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP of:
8 Power Cleans #95/#65
8 Box Jump Overs 24’/20′