CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Halting Squat Clean + Squat Clean (4 x 1 + 1 ) Pause just above the knee Squat Clean (4 x 1) Metcon (Time) 4 Thrusters #135/#95 1 Rope Climb 15′ 8 Thrusters #135/#95 2 Rope Climb 15′ 12 Thrusters #135/#95 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Squat Snatch (5 x 4) Metcon (Time) DB Alternating Squat Snatch #50/#35 Burpees Over The Dumbbell 21-18-15-12-9-6-3

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner complete the following 25 Minute AMRAP of: 60 Alternating Wall Balls #20/#14 40 Synchronized KB Swings #1.5/#1 20 Synchronized Burpee Box Jump 24”/20” 20 Synchronized T2B 6 KB Synchronized Goblet Lunge Steps #1.5/#1 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Strict Press (5 x 5 ) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 15 Thrusters #95/#65 15 Bar Over Burpees 15 Jump Squats

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 2) Metcon (Time) 10 Deadlifts #225/#155 50 Du’s 5 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Thruster (5 x 5 ) Metcon (Time) 9 Thrusters #115/#75 9 C2B 5 Rounds

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) 100 Jump Squats 90 Sit Ups 80 Wall Balls #20/#14 70 Goblet Lunge Steps #1.5/#1 60/42 Calorie Row 50 Burpees 40 One Arm KB Thrusters #1.5/#1 30/21 Assault Bike Calories 20 One Arm KB Squat Cleans #1.5/#1 10 Rope Climbs …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Jerk (5 x 5 ) Metcon (Time) 30 S2O #135/#95 30 Pistols 30 S2O #135/#95 30 Burpees

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 2) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 21 Front Squats #135/#95 400m Run 15 Front Squats #165/#115 400m Run 9 Front Squats #195/#135 400m Run 100m Run = 1 Rep

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Snatch (5 x 5) Metcon (Time) DB Snatches #50/#35 Burpees Over The DB’s 21-18-15-12-9-6-3 Rx+ #60/#45