CrossFit YKV – CrossFit

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Metcon (No Measure)

EMOM for 15 Minutes of:

Minute 1: 15 Air Squats and 15 Jump Squats

Minute 2: 12 Sit Ups and 12 V-Ups

Minute 3: 8 Push Ups and 8 Clapping Push Ups or 4 Strict HSPU’s and 4 Kipping HSPU’s

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP of:

Backpack Thrusters

V-Ups

Burpees Over The Backpack

3-6-9-12-15-18-21 . . . . . . . . . . .

1 Minute Rest

4 Rounds

Pick up where you left off

Metcon (AMRAP – Rounds and Reps)

“Equipment Home WOD”

5 Minute AMRAP of:

Dumbbell Thrusters #50/#35

V-Ups

Burpees Over The Dumbbell

3-6-9-12-15-18-21 . . . . . . . . . . . .

1 Minute Rest

4 Rounds

Pick up where you left off