CrossFit YKV – CrossFit

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Metcon (AMRAP – Reps)

Outdoor WOD

10 Minute AMRAP of:

Minute 1 – Max Back Squats #BW

Minute 2 – Max Front Squats #BW

3 Minutes Rest

10 Minute AMRAP of:

Minute 1 – Max Kettlebell Swings #2/#1.5

Minute 2 – Max Kettlebell SDHP #2/#1.5

3 Minutes Rest

10 Minute AMRAP of:

Minute 1 – Max Wall Balls #20/#14

Minute 2 – Max Medicine Ball Cleans #20/#14

5 Burpees EMOM

Metcon (AMRAP – Reps)

Home WOD

10 Minute AMRAP of:

Minute 1 – Max Dumbbell Squats #50/#35

Minute 2 – Max Dumbbell Lunge Steps #50/#35

3 Minutes Rest

10 Minute AMRAP of:

Minute 1 – Max Dumbbell Swings #50/#35

Minute 2 – Max Dumbbell SDHP #50/#35

3 Minutes Rest

10 Minute AMRAP of:

Minute 1 – Max Single Dumbell Thrusters #50/#35

Minute 2 – Max Single Dumbbell Squat Cleans #50/#35

5 Burpees EMOM