CrossFit YKV – CrossFit

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Squat Clean (EMOM for 12 Minutes)

Indoor WOD

1-4 Minutes 3 Squat Cleans

5-8 Minutes 2 Squat Cleans

9-12 Minutes 1 Squat Clean

Metcon (AMRAP – Rounds and Reps)

Indoor WOD

3 Minute AMRAP of:

3 Bar Muscle Ups

6 Barbell Thrusters #135/#95

9 Air Squats

1 Minute Rest

5 Rounds

Metcon (No Measure)

Home WOD

Dumbbell Squat Cleans

5 EMOM for 12 Minutes

Metcon (AMRAP – Rounds and Reps)

Home WOD

3 Minute AMRAP of:

3 Renegade Rows #50/#35 (each side)

6 Dumbbell Thrusters #50/#35

9 Air Squats

1 Minute Rest

5 Rounds