YKV WOD November 16th, 2020
CrossFit YKV – CrossFit
Back Squat (5 x 5 )
Warm Up
0:00 – 6:00
Strength Preparation
6:00 – 12:00
Strength E2MOM
12:00 – 22:00
Metcon (AMRAP – Rounds and Reps)
3 Minute AMRAP of:
3 Front Squats #165/#115
6 C2B Pull Ups
9 Bar Over Burpees
1 Minute Rest
5 Rounds
Metcon Preparation
22:00 – 27:00
Metcon
27:00 – 46:00
Scores and Recovery
46:00 – 50:00
Clean Up
50:00 – 60:00
Metcon (No Measure)
Home WOD
5 Dumbbell Squats EMOM for 10 Minutes
Metcon (AMRAP – Rounds and Reps)
Home WOD
3 Minute AMRAP of:
3 Dumbbell Squats #50/#35
6 Gladiator Rows #50/#35
9 Burpees Over The Dumbbells
1 Minute Rest
5 Rounds