CrossFit YKV – Comp Class

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A: Tall Squat Clean (3 x 5 )

light weight

B: Clean Pull + Hang Power Clean + Hang Power Clean (5 x 1 + 1 + 1 )

Technical

First Set 60%

C: Front Squat + Back Squat (6 x 1 + 4)

1 x 1 + 4 @70%

1 x 1 + 4 @77%

2 x 1 + 4 @85%

2 x 1 + 4 @87%

percentages based off of Front Squat

D: Metcon (AMRAP – Reps)

2 Minute AMRAP of:

20/14 Assault Bike Calories

And Then

Max HSPU’s in the remaining time

2 Minutes Rest

3 Rounds

Rx+ Strict

E: Metcon (Time)

Deadlift #315/#225

Box Jump 24″/20″

21-15-9