CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

5 Reps of Each Metcon Movement

Metcon (Time)

“The 12 Days of Christmas”

1 Power Snatch #135/#95

2 Overhead Squat #135/#95

3 Power Clean #135/#95

4 Push Jerk #135/#95

5 Front Rack Lunge #135/#95

6 HSPU’s

7 Pull Ups’s

8 Burpees

9 KB SDHP #2/#1.5

10 KB Swing #2/#1.5

11 T2B

12 Thrusters #135/#95

Complete Reps as Follows:

1

1,2

1,2,3

1,2,3,4

1,2,3,4,5

…….