CrossFit YKV – CrossFit

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Metcon (Time)

Outdoor WOD

With a partner complete the following:

400m Run (run with your partner)

30 Burpees (one partner works at a time)

20 Box Jump Overs (one partner works at a time)

3 Rounds

And Then

21 Clean and Jerks #95/#65

21 Clean and Jerks #115/#75

21 Clean and Jerks #135/#95

21 Clean and Jerks #155/#105

21 Clean and Jerks #185/#125

30 Minute Time Cap

Metcon (Time)

Home WOD

400m Run/Row or 2 Minutes of Cardio

20 Burpees

30 Jump Squats

3 Rounds

And Then

21 Dumbbell Squats #50/#35

21 Dumbbell Power Cleans #50/#35

21 Dumbbell Push Press #50/#35

21 Dumbbell Thrusters #50/#35

21 Dumbbell G2O #50/#35

30 Minute Time Cap