CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class View Public Whiteboard Hang Power Snatch (5 x 3) Overhead Squats (5 x 5) Metcon (Time) DB Squat Snatch #50/#35 Burpees Over The DB 21-15-9 Metcon (AMRAP – Reps) 90 Seconds AMRAP of: 15/12 Assault Bike Calories Max Muscle Ups 3 Rounds

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: Partner A 400m Run Partner B 25 Wall Balls #20/#14 25 Front Squats #95/#65 25 Thrusters #95/#65 25 Bar Over Burpees When Partner A comes back …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Hang Squat Clean (5 x 3) Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP of: 400m Run 25 Front Squats #95/#65 25 Thrusters #95/#65 25 Bar Over Burpees

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Deadlift (5 x 3) Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 8 DB Cleans #50/#35 25’ Front Rack Walking Lunges #50/#35 8 C2B 25’ Front Rack Walking Lunges #50/#35 Rx+ #60/#45

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Metcon (No Measure) FNL.1 1000m Row FNL.1a 50 Wall Balls #20/#14 10 Bar Over Burpees 40 Wall Balls #20/#14 10 Bar Over Burpees 30 Wall Balls #20/#14 10 Bar Over Burpees 20 Wall Balls #20/#14 10 Bar Over Burpees 10 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Strict Press (5-4-3-2-1) Metcon (Time) “Hurricane Nina” 7 Push Press #135/#95 7 T2B 7 Rounds 7 Jump Squats EMOM Start the Workout after the call of “3-2-1..go!” with 7 Jump Squats

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (5 x 4) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 5 Power Cleans 135#/95# 10 Front Squats 135#/95# 10 Bar Over Burpees

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard A1: Bench Press (5 x 5 ) A2: KB Bent Over Row (5 x 8) Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Front squat (5 x 3) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 30 Wall Balls #20/#14 30 Calorie Row 20 Wall Balls #20/#14 20 Calorie Row 10 Wall Balls #20/#14 10 Calorie Row

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Snatch Balance (5 x 4) Metcon (Time) 15 Overhead Squats #95/#65 50 Du’s 5 Rounds