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Workout of the Day

CrossFit Vitality - CrossFit


Weightlifting

A: OVERHEAD WORK (HEAVY LOAD IN 12M)


1 HANG SQUAT SNATCH - 1 SQUAT SNATCH - 1 OHS

OR, IF NO OHS

HANG POWER SNATCH - POWER SNATCH

12M TO WORK POSITIONS WITH MODERATE LOAD. MINIMIZE MISSES.

Metcon

B: "THE FIXER" (Time)


10 ROUNDS FOR TIME:

RX+
1 MUSCLE-UP
2 SQUAT CLEANS (225/125)
3 HSPU
4 OVER THE BAR BURPEES

RX
1 BAR MUSCLE-UP
2 SQUAT CLEANS (185/105)
3 HSPU
4 OVER THE BAR BURPEES

SCALED
5 PULLUPS
2 SQUAT CLEANS (135/85)
3 HSPU
4 OVER THE BURPEES
*SCALE PULLUPS TO JUMPING PULLUPS OR RING ROWS.
18M TIME CAP
FOR EVERY REP NOT COMPLETED, ADD 1 SECOND TO TIME. 10 REPS PER ROUND. 5 PULLUPS FOR SCALED = 1 REP.
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