CrossFit YKV – CrossFit View Public Whiteboard Front squat (5 EMOM for 10 Minutes) Outdoor WOD Metcon (AMRAP – Rounds and Reps) Outdoor WOD 20 Minute AMRAP of: 400m Run 10 Burpees 10 Front Squats #95/#65 400m Run 20 Burpees 20 Front Squats #135/#95 400m Run 30 Burpees 30 Front Squats #165/#115 400m Run 40 …

CrossFit YKV – CrossFit View Public Whiteboard Squat Clean Thruster (5 x 4 ) Outdoor WOD Metcon (AMRAP – Rounds and Reps) AMRAP in 23 minutes. 23 Air Squats. 23 Push-Ups. 23 Kettlebell Swings #1.5/#1 23 Jumping Lunges. 23 Sit-Ups 23 Box Jumps 24″/20″ Metcon (No Measure) Home WOD E2MOM for 10 Minutes or: 4 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Outdoor WOD With a partner complete the following 30 minute AMRAP of: 50 Deadlifts #225/#155 50 Burpees 50 Cleans #165/#115 50 Burpees 50 S2O #135/#95 50 Burpees 50 Thrusters #95/#65 50 Burpees One Partner Works at a Time Metcon (AMRAP – Rounds …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Outdoor WOD 50 Back Squats #135/#95 40/30 Calorie Row 30 S2O #135/#95 50 Front Squats #95/#65 40/30 Calorie Row 30 S2O #95/#65 50 Overhead Squats #45/#35 40/30 Calorie Row 30 S2O #45/#35 Metcon (Time) Home WOD 50 Dumbbell Squats #50/#35 40 Calorie Row/Run or 3 Minutes …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Outdoor WOD 10 Minute AMRAP of: 15 Bench Press #155/#105 20 Kettlebell SDHP #2/#1.5 3 Minutes Rest 10 Minute AMRAP of: 15 Burpees 20 Kettlebell Swing #2/#1.5 3 Minute Rest 10 Minute AMRAP of: 15 Wall Balls #20/#14 20 Medicine Ball Cleans …

CrossFit YKV – CrossFit View Public Whiteboard Squat Snatch (2 EMOM for 10 Minutes) Outdoor WOD Christine (Time) 3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20″Outdoor WOD Metcon (No Measure) Home WOD 2 Single Dumbbell Squat Snatch EMOM for 10 MinutesAlternate Arms EMOM Metcon (AMRAP – Rounds and Reps) Home …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Outdoor WOD 1 Mile Run 30 Burpees Accumulate G2O #6075/#4275 30 Burpees 1 Mile Run Men 45 x #135 52 x #115 64 x #95 81 x #75 93 x #65 Women 45 x #95 57 x #75 65 x #65 77 x #55 95 x …

CrossFit YKV – CrossFit View Public Whiteboard Big Clean Complex (5 x 1 ) High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Split JerkE3MOM Outdoor WOD Metcon (AMRAP – Reps) Outdoor WOD …

CrossFit YKV – CrossFit View Public Whiteboard Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Outdoor WOD Metcon (Time) Home WOD 400m Run/Row or 2 Minutes of Cardio 30 Jump Squats 30 Single Dumbbell Thrusters #50/#35 5 Rounds

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Outdoor WOD With a partner complete the following 4 Minute AMRAP of: 5 Synchronized Thrusters #135/#95 10 Synchronized Burpee Box Jumps 24″/20″ 20 Synchronized Jump Squats And then In the remainder of the 4 minute AMRAP perform Power Snatches #135/#95. One partner works at …