CrossFit YKV – CrossFit

Warm-up (No Measure)

Cardiovascular Warm Up

Dynamic Warm Up

10 Bear Complex #45/#35

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Metcon (Time)

“12 Days of Christmas in June”

1 Squat Clean #135/#95

2 Push Jerk #135/#95

3 Front Rack Lunge #135/#95

4 Power Cleans #135/#95

5 Box Jumps 24”/20”

6 HSPU’s

7 Pull Ups

8 Burpees

9 KB SDHP #2/#1.5

10 KB Bottoms Up Squat #2/#1.5

11 T2B

12 Thrusters #135/#95

Reps to be completed as follows:

Set 1: 1

Set 2: 1-2

Set 3: 1-2-3

Set 4: 1-2-3-4

Set 5 ………………

Set 12: 1-2-3-4-5-6-7-8-9-10-11-12