CrossFit YKV – CrossFit

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Paused Front Squat (5 x 3 )

pause 3 seconds in the bottom of the squat

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest
Women

Wall Ball #14

SDHP and Push Press #55

Metcon (No Measure)

Home WOD

Paused Dumbbell Squat 5 x 10

Metcon (AMRAP – Reps)

Home WOD

1 Minute Single Dumbbell Thrusters #50/#35

1 Minute Dumbbell SDHP #50/#35

1 Minute Jump Squats

1 Minute Single Dumbbell Push Press #50/#35

1 Minute Dumbbell Gladiator Row #50/#35

1 Minute Rest

3 Rounds