CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Squat Clean (5 x 3) Metcon (Time) KB Squat Cleans #1.5/#1 Ring Dips 21-15-9 Rx+ The bottom of the rings set up above the tip of the your finger with your arm stretched above your head

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Push Jerk (3 EMOM for 10 Minutes) Metcon (AMRAP – Reps) 8 Minute AMRAP of: Front Rack Lunge Steps #115/#75 Bar Over Burpees 21-15-9 90 Seconds Rest 6 Minute AMRAP of: Calorie Row T2B 21-15-9 90 Seconds Rest 4 Minute AMRAP of: G20 #135/#95

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Front squat (5 x 4 ) Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Push Press (5-4-3-2-1) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – Comp Class Push Press (5-4-3-2-1) Push Jerk (4-3-2-1) Split Jerk (3-2-1) Metcon (No Measure) EMOM 14 Minutes 12 Wall Balls #30 2-4 strict HSPU + 4-6 Kipping HSPU Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP of: 60 Du’s 20 Overhead Squats #95/#65 20 Calorie …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Special Event Skill Bar Muscle Up

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Metcon (AMRAP – Rounds and Reps) With a partner complete the following: 9 Minute AMRAP of: Partner 1 15 Wall Balls #20/#14 10 Burpees Partner 2 Overhead Wall Sit #25/#15 2 Minute Rest 9 Minute AMRAP of: Partner 1 15 Thruster #95/#65 10 Pull Ups …

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Strongman and Powerlifting Axel Bar G2O (5-4-3-2-1) Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP of: 7 Sandbag Cleans Over The Shoulder #160/#100 25′ Sandbag Carry #160/#100 2 Minute Rest 7 Minute AMRAP of: 7 Deadlifts (Farmers Carry Handles) 2xBW 25′ Farmers Carry 2xBW

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Power Snatch (5 x 3 ) Metcon (Time) 1000m Row 50 Alternating DB Snatches #50/#35 30 Burpees Over The DB Rx+ #60/#45

CrossFit YKV, Stronghouse at YKV, Vitamindrip at YKV – CrossFit Bench Press (5-4-3-2-1) Ring Rows (5 x 12) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups