CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (5 x 4 ) Metcon (Time) 400m Row 21 KB Swings #2/#1.5 12 HSPU’s 4 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Birthday Coach Kate!!!! Deadlift (5 x 3) Metcon (AMRAP – Rounds and Reps) “BOATS?” 13 Minute AMRAP of: 5 Deadlifts #155/#105 5 Bar Over Burpees 5 Front Squat #155/#105 5 Bar Over Burpees 5 S2O #155/#105 5 Bar Over Burpees Rx+ …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5 x 2 ) Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 2 ) Metcon (AMRAP – Reps) 1 Minute Wall Balls #20/#14 1 Minute T2B 2 Minutes Wall Balls #20/#14 2 Minutes T2B 3 Minutes Wall Balls #20/#14 3 Minutes T2B Rx+ Wall Ball #30/#20

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Clean (5 x 2 ) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 12 Overhead Squats #95/#65 8 Burpees Over The Bar 400m Run100m Run = 1 Rep

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner complete the following 28 Minute AMRAP of: 50 Wall Balls #20/#14 40 Front Squats #135/#95 30 Assault Bike Calories 20 Push Press #135/#95 10 Wall Walks One partner works at a time Both …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (5 x 1 ) Metcon (AMRAP – Rounds and Reps) “Hold on Tight” 14 Minute AMRAP of: 21/15 Calorie Row 15 Power Snatch #75/#55 9 C2B

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 5) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 10 Burpee Box Jumps 24″/20″ 10 D-Ball Slams #40/#30 3 HSPU’s Increase HSPU’s by 3 every round

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 4 ) “KB DT” (Time) 12 KB Swings #2/#1.5 9 KB Power Cleans #2/#1.5 6 KB Jerks #2/#1.5 5 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest after each round*