CrossFit YKV – CrossFit

Metcon (AMRAP – Rounds)

“Anatomical Meltdown”

Rx’d

400 m Partner Carry (both partners must carry 200m partitioned in any way)

Accumulate #10 000/#7000 of G2O (One partner works at a time)

AMRAP Synchronized Bar Facing Burpees

Record Total Burpees

14 Minute Cap

Wod #1a

Scaled

200 m Partner Carry (both partners must carry 100m partitioned in any way)

Accumulate #7000/#4900 of G2O (One partner works at a time)

AMRAP Synchronized Bar Facing Burpees

Record Total Burpees

14 Minute Cap

Metcon (AMRAP – Reps)

Rx’d

Wod #1b

3 Minute AMRAP Assault Bike Calories (One partner works at a time)

Scaled

Wod #1b

3 Minute AMRAP Calorie Row (One partner works at a time)

Metcon (AMRAP – Reps)

Wod #2

“Because Stone Cold Said So”

Rx’d

7 Minute AMRAP Atlas Stone Over The Shoulder

10 Pts – #160/#95

4 Pts – #130/#50

1 Pt – #95/#40

Record Total Points

Wod #2

Scaled

7 Minute AMRAP Atlas Stone Over The Shoulder

10 Pts – #95/#50

4 Pts – #50/#40

1 Pt – #40/#30

Record Total Points

Metcon (AMRAP – Reps)

WOD #3

“Fight Gone Adequately”

Scaled

1 Minute Jump Squats

1 Minute Wall Balls #20/#14

1 Minute Box Jumps 24″/20″

1 Minute KB SDHP #1.5/#1

1 Minute Push Press #65/#45

4 Rounds

Partners Alternate Exercises

Metcon (AMRAP – Reps)

Wod #3

“A Little Song A Little Dance, Batman’s Head On A Lance”

Rx’d

3 Minute AMRAP with one partner working at a time of:

10 Pts – Burpee Mu’s/Burpee Bar Mu

4 Pts- Burpee C2B/Burpee C2B

1 Pt – Burpee Pull Up/Burpee Jumping Pull Up

1 Minute Rest

3 Minute AMRAP with one partner working at a time of:

10 Pts – Squat Clean #225/#135

4 Pts- Squat Clean #185/#115

1 Pt – Squat Clean #135/#95

1 Minute Rest

3 Minute AMRAP with one partner working at a time of:

10 Pts – Db Power Snatch #100/#60

4 Pts-Db Power Snatch #80/#45

1 Pt – Db Power Snatch #60/#30

1 Minute Rest

3 Minute AMRAP synchronized T2B

Record Total Points