CrossFit YKV – CrossFit

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Metcon (AMRAP – Reps)

Outdoor WOD

With a partner complete the following 30 Minute AMRAP

Partner A Runs 400m

Partner B performs an AMRAP of Thrusters #95/#65 until A finishes

Switch and repeat.

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

Complete the following exercises in the above format:

Run/ Thrusters #95/#65

Run/Burpees

Run/ Power Snatch #115/#75

Run/V-Up

Run / Front Squat #135/#95

If above is completed in less than 30 minutes, start over and continue until the 30 minute time cap
One partner works at a time

Metcon (Time)

Home WOD

1 Mile Run/Row or 8 Minutes of Cardio

And Then

50 Burpees

50 Jump Squats

50 Alternating Dumbbell Snatch #50/#35

3 Rounds
8 Minutes of Cardio

30 Seconds Jumping Jacks

30 Seconds High Knees

30 Seconds Mountain Climbers

30 Seconds Lateral Hops