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

Squat Clean (EMOTM for 9 Minutes)

1-3 Min 3 High Hang Clean

4-6 Min 2 Hang Clean

7-9 Min 1 Clean

Metcon (Time)

“DT”

12 Deadlift #155/#105

9 Hang Power Clean #155/#105

6 Push Jerk #155/#105

5 Rounds

Finisher

Db Bicep Curls x 15

Db Skull Crushers x 15

3 Rounds