CrossFit November 3rd, 2018
CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit
Metcon (AMRAP – Reps)
With a partner complete the following 28 Minute AMRAP of:
30 Synchronized Burpees
40 Synchronized Alternating Dumbbell Snatches #50/#35
50 Synchronized KB Box Step-Overs 24″/20″ #1.5/#1
40 Synchronized Alternating Dumbbell Snatches #50/#35
30 Synchronized Burpees
40 Synchronized Alternating Dumbbell Snatches #50/#35
50 Synchronized KB Box Step-Overs 24″/20″ #1.5/#1
40 Synchronized Alternating Dumbbell Snatches #50/#35
30 Synchronized Burpees
………………..
Karlie’s Farewell WOD 12 PM Class
Metcon (AMRAP – Rounds and Reps)
“The Karate Kid”
In Teams of 3 complete the following 30 Minute AMRAP of:
Partner 1:
400m Row
Partner 2:
Hold Medicine Ball (Baby Bump) in Deep Squat #20/#14
Partner 3:
30 Bar Over Burpees
30 Thrusters #95/#65
30 Pull Ups
30 Squat Cleans #95/#65
Switch positions and move down the list after every 400m row.