CrossFit YKV – CrossFit

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Metcon (Time)

Outdoor WOD

With a Partner complete the following:

10 Snatch #115/#75

15 Burpee Box Jumps 24″/20″

30 V-Ups

3 Rounds

And Then

50 Cal Row

And Then

10 Snatch #135/#95

15 Burpee Box Jumps 24″/20″

30 V-Ups

2 Rounds

And Then

50 Cal Row

And Then

10 Snatch #155/#105

15 Burpee Box Jumps 24″/20″

30 V-Ups

1 Round

And Then

50 Cal Row

One partner works at a time

Metcon (Time)

Home WOD

20 Alternating Dumbbell Snatches #50/#35

25 Burpees

30 Crunches

3 Rounds

And Then

50 Gladiator Rows #50/#35

And Then

20 Dumbbell Overhead Squats #50/#35

25 Burpees Over The Dumbbells

30 Sit Ups

2 Rounds

And Then

50 Gladiator Rows #50/#35

And Then

20 Dumbbell Squat Snatch #50/#35

25 Burpee Tuck Jumps

30 V-Ups

1 Round