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Workout of the Day

CrossFit Vitality - CrossFit


WU: Warm-up (No Measure)

400m Run
2 Rounds:
10 Pass Thru's
10 Sotts Press
10 Hollow Rocks
10 Inchworm Toe-Touches
5 Press-Ups
Then: Grab an upright and stretch the hammies in V-Sit Stretch


A: Metcon (AMRAP - Rounds and Reps)

14m Amrap:
100 Yard Prowler Push (140/90)
10 Heavy Slamballs (50/30)
300/225m Row
1. Only 2 People Max Can Push Prowler (High Vert/Low Horizontal)

2. Break up SB and Row as needed.


B: Metcon (AMRAP - Rounds and Reps)

14m Amrap:
2-4-6-8-10....Ladder Up
DL (185/105)
Burpee Over The Box (24/20)
1. If you finish the round of 8 and get 24 Reps into the 9th, it would be 8+24.

2. One Person Working At A Time, break up as needed.
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