November 11, 2016 WODs No Comments

CrossFit November 25th, 2016

CrossFit YKV – CrossFit

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

10 Shoulder Dislocators

10 Behind the Neck Press

10 Strict Press

Power Cleans + Push Jerk (cycling) (5 x 4)

Metcon (Time)

10 rounds of:

6 Squat Cleans #115/#75

68’ Walking Lunges