CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) With a Partner Complete the Following 30 Minute AMRAP of: 400m Partner Run 30 Alternating Wall Balls #20/#14 20 Synchronized Burpees 10 Alternating G2O #95/#65 Increase G2O #20/#10 Each round

CrossFit YKV – CrossFit Strongman and Powerlifting Farmers Carry (12 Minutes to find your 1RM) Metcon (AMRAP – Reps) 1 Minute Atlas Stone Clean Over the Shoulder #95/#50 1 Minute KB Farmers Carry #2/#1.5 1 Minute Calorie Row 1 Minute Rest 3 Rounds

CrossFit YKV – CrossFit Squat Snatch (5 x 5) Metcon (Time) 250 m Row 10 Power Snatches #75/#55 10 Rounds

CrossFit YKV – CrossFit Split Jerk (5 x 3) Metcon (AMRAP – Reps) 13 Minute AMRAP of: Buy in 1000m Run And then 50 Wall Balls #20/#14 25 Burpees Rx+ Wall Balls #30/#20**Only Run Once**

CrossFit YKV – CrossFit 1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean (1 + 1 + 1 x 5) The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesWomen #95 Pick up each …

CrossFit YKV – CrossFit Thruster (5 x 3) Metcon (AMRAP – Reps) 7 Minute AMRAP of: Thrusters #95/#65 Pull Ups 15-12-9 2 Minutes Rest 7 Minute AMRAP of: Thrusters #115/#75 C2B 12-9-6 2 Minutes Rest 7 Minute AMRAP of: Thrusters #135/#95 Ring or Bar Mu’s 9-6-3

CrossFit YKV – CrossFit Front squat (12 Minutes to find your 1RM) Metcon (Time) Buy In 50 Du’s Db Snatch #40/#25 x 2 Db Overhead Squat #40/#25 Burpees 21-15-9 Cash Out 50 Du’s Rx+ #50/#35 18 Minute Cap

CrossFit YKV – CrossFit Deadlift (12 Minutes to find your 1RM) Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up Tabata score is the least number of reps performed in any of the eight intervals. Unit …

CrossFit YKV – CrossFit Metcon (AMRAP – Reps) “Batman and Robin” With a partner complete the following 26 Minute AMRAP Partner A runs a 400M Sprint Partner B performs an AMRAP of Push Press #115/#75 until A finishes Switch and repeat. (score is reps of Push Press) (Each person only runs once and does Push …

CrossFit YKV – CrossFit Strongman and Powerlifting Partial Range Deadlift (5-4-3-2-1) Plates Sit on 2 #15 plates on each side Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 15 Double KB Deadlift #70/#53 25′ Double KB Farmers Carry #70/#53 15 KB Swing #70/#53 25′ Double KB Farmers Carry #70/#53