CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard 3 Push Press + 2 Push Jerk + 1 Split Jerk x 5 (3 + 2 + 1 x 5) Metcon (Time) Alternating DB Snatch #50/#35 50-40-30-20-10 Burpees 15-15-15-15-15

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) With a partner complete the following 30 Minute AMRAP of: 50 Wall Balls #20/#14 50 Thrusters #95/#65 50 Assault Bike Calories 50 Bar Over Burpees 50 Front Squats #95/#65 One partner works at a time

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard 1 Power Clean + 2 Hang Squat Clean + 1 Squat Clean (1 + 2 + 1 x 5) Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP of: 10 Power Cleans #115/#75 3 Bar Muscle UpsSub 5 C2B’s for 3 Bar …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 2 ) Metcon (Time) 30 Push Press #95/#65 30 Front Rack Lunge Steps #95/#65 400m Run 20 Push Press #115/#75 20 Front Rack Lunge Steps #115/#75 400m Run 10 Push Press #135/#95 10 Front Rack Lunge Steps #135/#95 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5-5-3-3-1-1) Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 400 m Row And then 7 Deadlifts #135/#95 14 Burpees 2 Minutes Rest 7 Minute AMRAP of: 400 m Row And then 7 Deadlifts #185/#125 14 Push Ups 2 …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a partner complete the following with both partners working at the same time: 4 Minute AMRAP 10 Burpees 20 KB Swings #1.5/#1 30 Goblet Lunge Steps #1.5/#1 AMRAP Alternating Wall Balls #20/#14 in remaining time 5 Rounds …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event View Public Whiteboard Metcon (AMRAP – Reps) Complete the following with both partners working at a time: 7 Minute AMRAP of: Partner 1: 400m Row Partner 2: Medicine Ball Cleans #20/#14 2 Minute Rest 7 Minute AMRAP of: Partner 1: .23 Mile Run …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 2) Metcon (Time) Overhead Squats #95/#65 Bar Over Burpees 21-15-9-15-21 20 Minute Cap

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 1) Metcon (Time) KB Squat Cleans #1.5/#1 KB S2O #1.5/#1 10-8-6-4-2 Rope Climb 15’ 5-4-3-2-1