CrossFit YKV – CrossFit

View Public Whiteboard

Metcon (AMRAP – Reps)

Outdoor WOD

3 Minute AMRAP of:

15/10 Assault Bike Calories

10 Burpee Box Jumps 24″/20″

Max D-Ball/Sandbag Cleans Over The Shoulder #100/#70

1 Minute Rest

3 Rounds

3 Minute AMRAP of:

15/10 Calorie Row

10 Burpees Over The Rower

Max D-Ball/Sandbag Squats #100/#70

1 Minute Rest

3 Rounds

3 Minute AMRAP of:

75 Double Unders

10 Burpees

Max D-Ball/Sandbag Lunge Steps #100/#70

1 Minute Rest

Rx+ D-Ball/Sandbag #150/#100

3 Rounds

Metcon (AMRAP – Reps)

Home WOD

3 Minute AMRAP of:

15/10 Calorie Row or 1 Minute of Cardio

10 Burpee Tuck Jumps

Max Dumbbell Power Cleans #50/#35

1 Minute Rest

3 Rounds

3 Minute AMRAP of:

15/10 Calorie Row or 1 Minute of Cardio

10 Burpees Over The Dumbbells

Max Dumbbell Squats #50/#35

1 Minute Rest

3 Rounds

3 Minute AMRAP of:

75 Double Unders or 1 Minute of Cardio

10 Burpees

Max Dumbbell Lunge Steps #50/#35

1 Minute Rest

3 Rounds