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

1 Clean and Jerk EMOTM for 10 Minutes (10 x 1)

Metcon (Time)

150 Du’s

30 Push Press #95/#65

30 Front Rack Lunges #95/#65

100 Du’s

20 Push Press #95/#65

20 Front Rack Lunges #95/#65

50 Du’s

10 Push Press #95/#65

10 Front Rack Lunges #95/#65

Finisher

Db Curls x 15

Db Skull Crushers x 15