CrossFit YKV – CrossFit

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Metcon (AMRAP – Rounds and Reps)

Outside WOD

“Rude Awakening”

10 Minute AMRAP of:

15 Deadlifts #225/#155

20 Assault Bike Calories

3 Minute Rest

10 Minute AMRAP of:

15 Back Squats #185/#125

20 Burpees

3 Minute Rest

10 Minute AMRAP of:

15 S2O #135/#95

200m Run

Metcon (AMRAP – Rounds and Reps)

Home WOD

“Rude Awakening”

10 Minute AMRAP of:

15 Dumbbell Deadlifts #50/#35

20 Jump Squats

3 Minute Rest

10 Minute AMRAP of:

15 Dumbbell Squats #50/#35

20 Burpees

3 Minute Rest

10 Minute AMRAP of:

15 S2O #50/#35

200m Run/Row or 1 Minute of Cardio