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

High Hang Clean (3 x 3)

Hang Clean (3 x 3)

Metcon (AMRAP – Reps)

14 Minute AMRAP of:

20 Squat Cleans #95/#65

20 KB Swings #2/#1.5

15 Squat Cleans #115/#75

15 KB Swings #2/#1.5

10 Squat Cleans #135/#95

10 KB Swings #2/#1.5

5 Squat Cleans #155/#105

5 KB Swings #2/#1.5

Max Reps Squat Cleans #175/#125

Finisher

20 Rockers

20 Superman Rockers

3 Rounds