December 14, 2020 WODs No Comments

YKV WOD December 28th, 2020

CrossFit YKV – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Outdoor WOD

10 Minute AMRAP of:

Back Squat #185/#125

Calorie Row

21-15-9

3 Minutes Rest

10 Minute AMRAP of:

S2O #135/#95

Burpees

21-15-9

3 Minutes Rest

10 Minute AMRAP of:

Front Rack Lunge Steps #95/#65

Assault Bike Calories

21-15-9

Metcon (AMRAP – Rounds and Reps)

Home WOD

10 Minute AMRAP of:

Dumbbell Squat #50/#35

Gladiator Row #50/#35

21-15-9

3 Minutes Rest

10 Minute AMRAP of:

Dumbbell S2O #50/#35

Dumbbell Burpees #50/#35

21-15-9

3 Minutes Rest

10 Minute AMRAP of:

Dumbbell Front Rack Lunge Steps #50/#35

Dumbbell Deadlifts #50/#35

21-15-9