CrossFit YKV – CrossFit

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Metcon (Time)

Outdoor WOD

“Karen”

150 Wall Balls #20/#14

And Then

“Nancy”

400m Run

15 Overhead Squats #95/#65

5 Rounds

And Then

“Annie”

Double Unders

Sit Ups

50-40-30-20-10

Metcon (Time)

Home WOD

150 Single Dumbbell Alternating Snatch #50/#35

And Then

400m Run/Row or 2 Minutes of Cardio

15 Single Dumbbell Overhead Squats #50/#35

5 Rounds

And Then

Double Unders

Sit Ups

50-40-30-20-10