CrossFit YKV – CrossFit

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Metcon (AMRAP – Reps)

Outdoor WOD

“Batman and Robin”

With a partner complete the following 30 Minute AMRAP

Partner A Runs 400m

Partner B performs an AMRAP of Push Press #135/#95 until A finishes

Switch and repeat.

(score is reps of Push Press) (Each person only Runs once and does Push Press once)

Complete the following exercises in the above format:

Run/ Push Press #135/#95

Run/ Burpee Box Jump 24″/20″

Run/ Front Squat #135/#95

Run/ V-Up

Run / Kettlebell Swings #2/#1.5

If above is completed in less than 30 minutes, start over and continue until 30 minute cap

Metcon (AMRAP – Rounds and Reps)

Home WOD

30 Minute AMRAP of:

400m Run/Row or 2 Minutes of Cardio

30 Dumbbell Push Press #50/#35

400m Run/Row or 2 Minutes of Cardio

30 Burpee Box Jump 24″/20″

400m Run/Row or 2 Minutes of Cardio

30 Dumbbell Squats #50/#35

400m Run/Row or 2 Minutes of Cardio

30 V-Ups

400m Run/Row or 2 Minutes of Cardio

30 Dumbbell Swings #2/#1.5