CrossFit YKV – CrossFit

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Metcon (AMRAP – Reps)

Home WOD

3 Minute AMRAP of:

5 Backpack Thrusters

10 Backpack S2O

15 Backpack Bear Hug Squats

Perform Burpees Over The Backpack in the Remainder of each 3 Minute AMRAP

1 Minute Rest

6 Rounds

Metcon (AMRAP – Reps)

Equipment Home WOD

3 Minute AMRAP of:

5 Dumbbell Thrusters #50/#35

10 Dumbbell S2O #50/#35

15 Dumbbell Squats #50/#35

Perform Burpees Over The Dumbbells in the Remainder of each 3 Minute AMRAP

1 Minute Rest

6 Rounds

Metcon (No Measure)

8 Minute EMOM

1 Minute Bicep Curls

1 Minute Dips

Alternate movements each minute