CrossFit YKV – CrossFit Split Jerk (5 x 1) Metcon (Time) Thrusters #95/#65 Burpees 21-18-15-12-9-6-3

CrossFit YKV – CrossFit Power Clean (3 EMOM for 10 Minutes) Metcon (AMRAP – Rounds and Reps) 13 Minute AMRAP of: 5 Hang Squat Cleans #95/#65 10 T2B 15 Air Squats Hang Squat Cleans increase by #20/#10 after each round.

CrossFit YKV – CrossFit Push Press (5-4-3-2-1) Metcon (5 Rounds for reps) “Tabata” Wall Balls #20/#14 Assault Bike/Row Calories Du’s C2B Burpees 20 Seconds Work 10 Seconds Rest 8 Rounds per movement 1 Minute rest between movements Record the lowest round for each movement Rx+ Wall Ball #30/#20

CrossFit YKV – CrossFit Back Squat (5 x 2 ) 2k Row (Time) Max Effort 2k Row Finisher Max Wall Facing Handstand Hold 3 Rounds

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

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 …

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 …

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 …

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

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