CrossFit YKV – CrossFit

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Metcon (Time)

Outdoor

With a partner complete the following:

100 Calorie Row

And Then

50 V-Ups

50 Box Jump Overs 24″/20″

50 Power Cleans

3 Rounds

Round 1 Barbell – #95/#65

Round 2 Barbell – #135/#95

Round 3 Barbell – #165/#105
One partner works at a time

Each partner will have their own equipment and area

Metcon (Time)

Home WOD

3 Dumbbell Complex’s

100 Double Unders

2 Dumbbell Complex’s

100 Double Unders

1 Dumbbell Complex’s

100 Double Unders

“Dumbbell Complex”

3 Dumbbell Man Makers #50/#35

6 Dumbbell Burpees #50/#35

9 Dumbbell Squats #50/#35