CrossFit YKV – Comp Class

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

the details of the warm-up

2 Squat Clean + 1 Split Jerk (5 x 2 + 1)

Push Jerk (5 x 3)

Metcon (Time)

“Double Grace”

60 G2O 135#/95#

Metcon (Time)

30 Ring Mu’s

or

40 Bar Mu’s

or

50 C2B

or

60 Pull Ups

200 m Run Every Time You Come off the Rings or Bar.

Finisher

3 x Max Wall Facing HS Hold