CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit

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Metcon (Time)

100 Double Unders or Run 400m

20 Burpees

2 Minutes Rest

5 Rounds

or

Every 90 Seconds complete the following:

10 Burpees

10 Double Unders

9 Burpees

20 Double Unders

8 Burpees

30 Double Unders

7 Burpees

40 Double Unders

6 Burpees

50 Double Unders

5 Burpees

60 Double Unders

4 Burpees

70 Double Unders

3 Burpees

80 Double Unders

2 Burpees

90 Double Unders

1 Burpee

100 Double Unders

Metcon (AMRAP – Rounds and Reps)

“Equipment Home WOD”

20 Minute AMRAP of:

25’ Dumbell Front Rack Lunges

8 Pull Ups

25’ Dumbell Front Rack Lunges

8 Devils Press

Or

20 Minute AMRAP of:

25’ One Arm Dumbell Overhead Lunges (right hand)

16 Burpees

25’ One Arm Dumbell Overhead Lunges ( left hand)

16 Alternating Dumbbell Snatch