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Workout of the Day

CrossFit Vitality - CrossFit


Weightlifting

A: "THRUSTER TRIPLE" (3 Rounds for weight)


WITH A RUNNING CLOCK:
0:00 - 5:00
FIND 15RM THRUSTER

5:00 - 10:00
FIND 10RM THRUSTER

10:00 - 15:00
FIND 5RM THRUSTER
1. MUST COMPLETE THE REQUIRED REP NUMBER WITHIN THE 5M WINDOW OR THE SCORE FOR THAT ROUND IS 0.

2. RECORD 15RM AS FIRST ROUND. 10RM AS 2ND ROUND. 5 RM AS THIRD ROUND.

3. BARS COME FROM GROUND.

Metcon

B: "SUNRISE CITY" (Time)


3 ROUNDS FOR TIME:

16/8 AIR BIKE CALS
20 PULLUPS
10 DEADLIFTS (225/125)
20 YARD BURPEE BROAD JUMP
1. STAGGER HEATS BY 1M.

2. 15M TIME CAP. ADD 1 SECOND FOR EVERY REP NOT COMPLETED. BURPEE BROAD JUMP IS 1 SECOND FOR EVERY YARD NOT COMPLETED.

3. SCALE PULLUPS TO KBS (1.5/1)
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