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/#20
Pick WOD #1 or WOD #2

#2: Metcon (5 Rounds for time)

30/21 Calories on the Assault Bike

3 Minutes Rest

5 Rounds
Pick WOD #1 or WOD #2

Finisher

Max Time L Sit or 15 GHD Sit Ups

3 Rounds