CrossFit YKV – CrossFit Special Event

Warm-up

Cardiovascular Warm Up

3 Rounds #45/#35

5 Romanian Deadlifts

5 Front Squats

5 Goodmornings

5 Burpees

Deadlift (10 Minutes to find your 1RM)

Metcon (Time)

IMMEDIATELY AFTER

400m Run

30 Wall Balls #20/#14

20 Bar Over Burpees

Accumulate #7500/#5250 G20

20 Bar Over Burpees

30 Wall Balls #20/#14

400m Run

Subtract one second for every  pound of 1RM Deadlift

#35         /150

#45 166/116

#55 136/95

#65 115/80

#75 100/70

#85 88/62

#95 79/55

#105 71/50

#115 65/

#125 60/

#135 55/