CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Metcon (Time) “Pet Rock” 100 Wall Balls #20/#14 90 Jump Squats 80 Calories on the Rower 70 Box Jumps 24”/20” 60 KB Goblet Lunge Steps #1.5/#1 50 Kb Swings #1.5/#1 40 Burpee Broad Jump 6’/4’ 30 Pull Ups 20 Assault Bike Calories …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Strongman and Powerlifting View Public Whiteboard Bench Press (5-4-3-2-1) Metcon (Time) 21 Bench Press #BW 1000m Row 15 Bench Press #BW 500m Row 9 Bench Press #BW 250m Row

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Split Jerk (5 x 2 ) Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP of: 15 Box Jump 24″/20″ 12 S2O #115/#75 9 Ring Dips

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Power Clean (12 Minute EMOM) 5 Power Clean 4 Hang Power Clean 3 High Hang Power Clean Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Push Press (5 x 4 ) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 12 C2B 8 Deadlifts #245/#165 12 HSPU’s 8 Deadlifts #245/#165

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Back Squat (5 x 5) Metcon (AMRAP – Reps) 1 Minute Assault Bike Calories 1 Minute Burpees 1 Minute Wall Balls #20/#14 1 Minute KB SDHP #1.5/#1 1 Minute Goblet Squats #1.5/#1 1 Minute Rest 3 Rounds Rx+ Wall Ball #30/#20 KB …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Overhead Squats (5 x 5 ) Metcon (Time) 100 Dus Overhead Squats #95#65 Bar Over Burpees 21-15-9 100 Dus

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit View Public Whiteboard Happy Birthday Dustin!!!! Metcon (AMRAP – Reps) With a partner complete the following: 5 Minute AMRAP of: 30/21 Assault Bike Calories Max HSPU’s 2 Minute Rest 5 Minute AMRAP of: 30 Alternating DB Snatch #50#35 Max Burpee Box Jumps 2 Minutes Rest …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Strongman and Powerlifting View Public Whiteboard Log Bar G2O (12 Minutes to find your 1RM) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP of: 50′ Sandbag Carry #160/#100 5 Axel Bar Deadlifts #245/#175 10 Russian KB Swings #2/#1.5 5 Feet Sandbag Carry = 1 …