CrossFit YKV – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Outdoor WOD

6 Minute AMRAP of:

30/21 Assault Bike Calories

And Then

6 G2O #95/#65

12 Burpee Box Jump 24″/20″

18 Jumping Lunges

2 Minutes Rest

5 Rounds

Alternating Between 30/21 Assault Bike Calories and 30/21 Calorie Row

G2O Weight Goes Up Every Round:

#95/#65

#115/#75

#135/#95

#165/#115

#185/#125

Metcon (AMRAP – Rounds and Reps)

Home WOD

6 Minute AMRAP of:

400m Run/Row or 2 Minutes of Cardio

And Then

6 Dumbbell G2O #50/#35

12 Burpee Tuck Jumps

18 Jumping Lunges

2 Minutes Rest

5 Rounds