CrossFit YKV – CrossFit Special Event Metcon (AMRAP – Reps) With a partner complete the following 25 Minute AMRAP of: 50 Wall Balls #20/#14 50 Medicine Ball Cleans #20/#14 50 Squat Jumps 50 Sit Ups 4 Burpees EMOTM

CrossFit YKV – CrossFit A1: Bench Press (5-4-3-2-1) A2: Db Row (5 x 8) Metcon (Time) Thrusters #95/#65 Calorie Row 21-15-9 Finisher 30 Pistols

CrossFit YKV – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap: …

CrossFit YKV – CrossFit Strict Press (5 x 5 ) Hold Weight Accross Cindy XXX (AMRAP – Reps) Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups …

CrossFit YKV – CrossFit Powerlifting CrossFit Powerlifting Max Effort and Dynamic Squat and Deadlift Good Morning Squat 3RM (8 sets to get to reach your max) Zercher Squat 4 x 6 Ball Hamstring Curl 4 x 8 Weighted Sit Ups 4 x 12 Box Jump 4 x Max Height

CrossFit YKV – CrossFit Strongman 15 Minutes to Find Your MAX Yoke Carry Metcon (Time) Log Bar G2O #135/#95 21-15-9 4 34′ Farmers Carry every time you drop the bar

CrossFit YKV – CrossFit Metcon (AMRAP – Rounds and Reps) With a partner complete the following 30 Minute AMRAP of: 50 Wall Balls #20/#14 50 Thrusters #95/#65 50 Calorie Row 50 Bar Over Burpees 50 Front Squats #95/#65 One partner works at a time

CrossFit YKV – CrossFit Back Squat (5 x 5 ) Hold Same Weight Accross Metcon (Time) Push Press #115/#75 V-Ups 21-18-15-12-9-6-3

CrossFit YKV – CrossFit Special Event CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box …

CrossFit YKV – CrossFit DJ Night (4:30pm – 7:30pm) and CrossFit Open 17.1 Announcement (8:00pm) Tonight!!! Metcon (AMRAP – Reps) “Hold on Tight” 27 Minute AMRAP of: 55 Calorie Row 45 Jump Squats 35 Russian KB Swings #2/#1.5 25 Bar Over Burpees 15 Hang Squat Cleans #135/#95 5 Rope Climbs 15′