CrossFit YKV – CrossFit

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Paused Front Squat (5 x 4)

3 second pause in the bottom of the squat

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

Front Squats #115/#75

Bar Over Burpees

1-2-3-4-5-6-7 . . . . . .

4 Front Rack Lunge Steps #115/#75 EMOM

The workout starts with 4 Front Rack Lunge Steps

Metcon (No Measure)

Home WOD

10 Minute EMOM of:

4 Paused Dumbbell Squats
3 second pause in the bottom of the squat

Metcon (AMRAP – Rounds and Reps)

Home WOD

10 Minute AMRAP of:

Dumbbell Squats #50/#35

Burpees Over The Dumbbells

1-2-3-4-5-6-7 . . . . . .

4 Dumbbell Front Rack Lunge Steps #50/#35 EMOM

The workout starts with 4 Front Rack Lunge Steps