CrossFit YKV – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#40 Minute Cap

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CrossFit YKV – Comp Class Tall Jerk (3 x 3) Jerk Balance (3 x 2 ) Behind The Neck Jerk (4 x 2 ) Split Jerk (4 x 1) Overhead Yoke Carry (Accumulate 200′) Skill Butterfly Pull Ups/ C2B 15 Minutes Metcon (5 Rounds for reps) “Tabata” Wall Balls #30/#20 Assault Bike Calories Du’s C2B …

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CrossFit YKV – CrossFit Metcon (AMRAP – Reps) With a partner complete the following: 5 Minute AMRAP of: 20/14 Assault Bike Calories Max HSPU’s 1 Minute Rest 5 Minute AMRAP of: 20 Tire Jumps Max Tire Flips 5 Minute AMRAP of: 20/14 Calorie Row Max Atlas Stone Cleans #95/#50 1 Minute Rest 5 Minute AMRAP …

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CrossFit YKV – CrossFit Squat Snatch (3 EMOM for 10 Minutes) #1: Metcon (Time) 100 Wall Balls #20/#14 Row for calories the remaining reps every time the ball drops or you pause Rx+ #30/#20Pick WOD #1 or WOD #2 #2: Metcon (5 Rounds for time) 30/21 Calories on the Assault Bike 3 Minutes Rest 5 …

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CrossFit YKV – CrossFit 5 Front Squat + 1 Push Jerk (5 + 1 x 5) Bar comes off the floor Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 30 KB Swings #1.5/#1 20 Burpees 10 Squat Cleans #135/#95 Run 400m at the 0:00, 5:00 and 10:00 point

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CrossFit YKV – CrossFit A1: Bench Press (5 x 2) A2: Db Gladiator Row (5 x 8) Metcon (AMRAP – Rounds and Reps) 13 Minute AMRAP of: 26’ One Arm Overhead Dumbbell Walking Lunge #50/#35 13 Push Ups 26’ One Arm Overhead Dumbbell Walking Lunge #50/#35 13 Pull Ups Rx+ #60/#45

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CrossFit YKV – CrossFit Thruster (10 Minutes to find your 1RM) Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 400 m Run And then 7 Deadlifts #135/#95 14 Bar Over Burpees 2 Minutes Rest 7 Minute AMRAP of: 400 m Run And then 7 Deadlifts #185/#125 14 T2B 2 Minutes Rest 7 Minute …

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CrossFit YKV – CrossFit Back Squat (5 x 3 ) Metcon (Time) Front Squat #135/#95 S2O #135/#95 21-15-9 Finisher 50 Ring Dips

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CrossFit YKV – CrossFit Push Jerk (5 x 3) Metcon (AMRAP – Rounds and Reps) AMRAP in 21 minutes 400 meter Run 21 Push-Ups 21 Box Jumps (24/20 in) 15 Burpees 9 Pull-Ups

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CrossFit YKV – CrossFit Special Event Join us at 7:30pm for Anton’s Farewell Class!! The CrossFit Total (Total Weight) 12 Minutes to find your max for each lift. 2 Minutes rest between movements. Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Metcon (Time) “Mystery Metcon” “Beer/Cider/Shot Helen” 1 Beer/Cider/Shot 400m Run 21 …

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