CrossFit YKV – CrossFit Metcon (Time) “Deck of Death” Draw cards from a standard 52 card deck plus 2 jokers. Each card you draw tells you what exercise to do and how many reps you must complete. Hearts – Wall Balls #20/#14 Diamonds – Burpees Spades – Db Snatch #50/#35 Clubs – V-Ups Joker – …

CrossFit YKV – Comp Class Hang Squat Clean + Squat Clean (5 x 1 + 1) Squat Clean (5 x 2) Clean Pull (3 x 4) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 1 Legless Rope Climb 15′ 8 HSPU’s 1 Mu 8 T2B Reps increase by 1 and 2 every round …

CrossFit YKV – CrossFit Push Jerk (5 x 4) Metcon (AMRAP – Reps) 10 Minute AMRAP of: Thrusters #95/#65 Bar Over Burpees 3 – 6 – 9 – 12 ……..

CrossFit YKV – CrossFit Metcon (Time) With a partner complete the following: 50 Assault Bike Calories 50 Wall Balls #30/#20 50 GHD Sit Ups 50 KB Goblet Squats #2/#1.5 50 Calorie Row 50 Man on Fire Burpees 50 KB SDHP #2/#1.5 50 Calorie Run 50 Box Jumps 30”/24” 50 Man Makers #40/#25 Partition reps and …

CrossFit YKV – CrossFit Strongman and Powerlifting Yoke Carry (15 Minutes to find your 1RM) Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 7 Sandbag Snatches #50/#30 7 Snadbag Squat Cleans #50/#30

CrossFit YKV – CrossFit Power Snatch (3 EMOM for 10 minutes) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 10 Kb Power Snatch #1.5/#1 5 C2B Finisher 50 Ring Dips

CrossFit YKV – CrossFit Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20#In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010To learn more about Whitten click hereWomen KB Swing #53 Box Jump 20″ Wall Ball #14 …

CrossFit YKV – CrossFit Power Clean (5 EMOM for 10 Minutes) Metcon (Time) Squat Clean #115/#75 HSPU’s 10-1 Scale HR Push Ups for HSPU’s20 Minute Cap

CrossFit YKV – CrossFit Thruster (5 x 2) Metcon (AMRAP – Reps) 6 Minute AMRAP of: Odd – 10 S2O #115/#75 Even – 20 Jump Squats 1 Minute Rest 6 Minute AMRAP of: Odd – 8 S2O #135/#95 Even – 16 Sit ups 1 Minute Rest 6 Minute AMRAP of: Odd – 6 S2O #155/#105 …

CrossFit YKV – CrossFit Back Squat (5 x 4 ) Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 8 Double KB Squat Cleans #1.5/#1 8 Single KB Goblet Lunge Steps #1.5/#1 8 Burpees 8 8 Single KB Goblet Lunge Steps #1.5/#1