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Workout of the Day

CrossFit Vitality - CrossFit


Metcon

A: ASS BIKE REPEATABILITY (2 Rounds for time)


40/20 CAL ASS BIKE SPRINT FOR TIME
REST 6M
30/12 ASS BIKE SPRINT FOR TIME
*SCORE IS TOTAL TIME TO COMPLETE BOTH

IF > 1:30 FOR 40/20, SCALE ROUND 2 TO 15/7

Metcon

B: Metcon (AMRAP - Rounds)


EMOM FOR 15M

MIN 1: 20 YARD OHD WALKING LUNGE
*25/15

MIN 2: 6 POWER CLEAN + JERK
*TNG = 2 BAR FACING BURPEES
*NO TNG = 4 BAR FACING BURPEES
*135/85

MIN 3: 15/11 CAL ROW
1. SCORE IS # OF COMPLETED ROUNDS.

2. STAY WITH YOUR GROUP EVEN IF YOU HAVE TO TAKE A ROUND OFF.

3. FOR PC+JERK, YOU WOULD DO YOUR 6 CLEAN AND JERKS AND THEN YOUR BFB NUMBER WOULD BE 2 OR 4 DEPENDING ON WHETHER YOU BROKE THEM UP OR DID TNG.

4. DO LUNGES ON TURF
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