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Workout of the Day

CrossFit Vitality - CrossFit


WU: Warm-up (No Measure)

2 Rounds:
200m Run
10 Yard Bear Crawl
10 Yard Reverse Active Lunge
3 Inchworms in Place (No Pushup)
30 Sec Paleo Squat (Hold Uprights)


A: Metcon (2 Rounds for time)

Part A:
4 Rounds For Time:
50 Yard Prowler Push
25 Yard Burpee Broad Jumps
20 S/S Slamball Thruster (50/30)

1. Score is Time
2. 10m Cap
3. Break up as needed. Minimum 5 yards before switching on BBJ.

Part B:
For Time:
400m Run (Whole Team)
15 OHS (135/85)
15 Synchro BFB
400m Run (Whole Team)
12 OHS
12 Synchro BFB
400m Run (Whole Team)
9 Synchro BFB

1. Score is time.
2. 10m Time Cap
3. Whole Team runs, can't work until entire team is back in the door.
4. Add 1 second for every rep not complete at 10m Time Cap.

Part C:
10m EMOM
200m/150m Row Sprint
Max Cals Air Bike W/Rem Time

1. Score is total cals on Air Bike
2. Keep spinning during rest so monitor doesn't shut off.

WOD Score =
Part A Time + Part B Time
Subtract Cals as Seconds from total time.
For Example: 4:25+8:00 = 12:25
12:25 - 1:35 (95 Total Cals)
=10:50 Total Time

*1m Rotation B/W Stations.
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