CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Home WOD 1000m Row/Run or 5 Minutes of Cardio And Then Dumbbell G2O #50/#35 Dumbbell Front Rack Lunge Steps #50/#35 21-15-9 And Then 1000m Row/Run or 5 Minutes of Cardio5 Minutes of Cardio = 30 Seconds Jumping jacks 30 Seconds High Knees 30 Seconds Mountain Climbers …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD 12 Minute EMOM of: Minute 1 – 15 Air Squats + 15 Jump Squats Minute 2 – 12 Sit Ups + 12 V-Ups Minute 3 – 8 Push Ups + 8 Clapping Push Ups Metcon (Time) Home WOD 200 Double Unders 100 Dumbbell …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD 9 Minute EMOM of: 3 Sotts Press (each side) 5 Windmill (each side) 7 Overhead Squats (each side) Metcon (AMRAP – Rounds and Reps) Home WOD 6 Minute AMRAP of: 25 Burpees Over The Dumbbells And Then 3 Devils Press #50/#35 6 Push …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD 12 Minute EMOM of: 1) 6 Pause Goblet Squats 2) 12 Bulgarian Split Squats (Right) 3) 12 Bulgarian Split Squats (Left) 4) 16 Death March 3 Rounds Metcon (AMRAP – Rounds and Reps) Home WOD 20 Minute AMRAP of: 50 Air Squats 50 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Equipment RX 13 Minute AMRAP of: 55 Hands Release Push Ups 55 Single Dumbbell Squats 50#/35# 55 Single Dumbbell Hang Clean and Press 50#/35# 55 Alternating Single Leg Squats Dumbbell Movements: Alternate arms every 5 reps Metcon (AMRAP – Reps) Equipment Scaled 13 Minute …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Home WOD 25 Minute AMRAP of: 400m Row or 2 Minutes of Cardio 30 Dumbbell Alternating Snatch #50/#35 20 Jump Squats 10 Man Makers 50/#35 Metcon (No Measure) “Tabata Arms” Bicep Curls Scull Crushers Plank Push Ups

CrossFit YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Home WOD 10 Minute AMRAP of: 10 Dumbbell Push Press #50/#35 20 Dumbbell Lunge Steps #50/#35 30 V-Ups 2 Minutes Rest 10 Minute AMRAP of: 10 Dumbbell Push Jerk #50/#35 20 Dumbbell Squats #50/#35 30 Bent Knee V-Ups 2 Minutes Rest 10 …

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD 12 Minute EMOM of: 1) 10 Dumbbell Squat Cleans 2) 15 Glute Bridges 3) 20 Towel Hamstring Curls 4 Rounds Metcon (Time) Home WOD Single Dumbbell Thrusters #50/#35 Burpees Over The Dumbbell 50-40-30-20-10 50 Double Unders After Each Round

CrossFit YKV – CrossFit View Public Whiteboard Metcon (Time) Home WOD “Justice For George” 612 Walking Lunges 46 Burpees Every 5 Minutes perform: 25 Air Squats 20 Push Ups

CrossFit YKV – CrossFit View Public Whiteboard Metcon (No Measure) Home WOD 10 Minute EMOM of: Minute 1: 10 Burpees + 1 Pistol Minute 2: 9 Burpees + 2 Pistol Minute 3: 8 Burpees + 3 Pistol . . . . . . . . Metcon (AMRAP – Rounds and Reps) Home WOD 13 Minute …