YKV WOD August 13th, 2020
CrossFit YKV – CrossFit
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Indoor WOD
“The 3 Bars of Death”
Each movement is about 70% of your max. Please look up your numbers ahead of time.
Squat Clean 
Helton (Time)
3 Rounds for time of:
800m Run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
Outdoor WOD
Women #35
Metcon (Time)
Home WOD
“Helton Home Edition”
800m Run (800m Row or 4 Minutes of cardio)
30 Dumbbell Squat Cleans #50/#35
30 Burpees
3 Rounds