Yakima CrossFit – CrossFit
Warm Up 3.0 (No Measure)
400m run
-High Knees
-Butt Kickers
-Side Shuffle
-10 Iron Crosses
-10 Scorpion Kicks
-10 leg swings forward each leg
-10 leg swings lateral each leg
-3 rounds of 10 air squats and 10 push ups
Overhead Squat
Take 10-15 minutes to build to a heavy OHS for today.
Metcon (AMRAP – Reps)
3 minute AMRAP:
5 OHS 135/95Rx+ (95/65 Rx)
5 bar facing burpees
–Rest 2 minutes–
3 minute AMRAP:
5 front squats 155/115 Rx+ (115/85 Rx)
5 bar facing burpees
–Rest 2 minutes–
3 minute AMRAP:
5 back squats 175/135 Rx+ (135/95Rx)
5 bar facing burpees
Score is your total number of reps combined!
No using a rack.