CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

SNATCH BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

Power Snatch (5 x 3 )

Overhead Squat (5 x 3)

Skill

Rope Climb

Metcon (AMRAP – Reps)

10 Min AMRAP of:

1 Rope Climb

2 Wall Walks

5 OH Squats #75/#45

15 Du’s

Reps double after every round