CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (AMRAP – Rounds)

EMOM FOR 12 MINUTES

MIN 1: 30 SEC HOLLOW HOLD/ROCK

MIN 2: 30 SEC SUPERMAN HOLDS WITH 5/2.5# PLATE CIRCLES

MIN 3: STONE CHAIR WITH 15/10# PLATE TWISTS
1. SCALE AS NEEDED. SCALE SUPERMANS TO NO WEIGHT. STONE CHAIRS TO NO WEIGHT.

Metcon

B: CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
1. FOR POWER CLEAN LOAD, USE 135/95 AS RX.

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