CrossFit YKV – CrossFit

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Front squat (12 x 4)

Every 50 Seconds

Outdoor WOD

Metcon (AMRAP – Rounds and Reps)

Outdoor WOD

20 Minute AMRAP of:

3 Power Cleans #155/#105

6 S20 #155/#105

9 Front Squats #155/#105

400m Run at the 0:00, 5:00, 10:00 and 15:00 mark

Metcon (No Measure)

Home WOD

4 Dumbbell Squats Every 50 Seconds for 12 Sets

Metcon (AMRAP – Rounds and Reps)

Home WOD

20 Minute AMRAP of:

3 Dumbbell Power Cleans #50/#35

6 Dumbbell S20 #50/#35

9 Dumbbell Squats #50/#35

400m Run/Row or 2 Minutes of Cardio at the 0:00, 5:00, 10:00 and 15:00 mark