CrossFit Vitality – CrossFit

Weightlifting

A: Snatch (6X1)

1. SCALE TO ANY FORM OF SNATCH.

2. REST 60-90 SECONDS B/W REPS

3. SCORE IS HEAVIEST LOAD LIFTED

Weightlifting

B: “10RM DEADLIFT” (Weight)

B. DEADLIFT

1X10
1. GO UP FROM PREVIOUS 10RM

2. ONE ATTEMPT

Metcon

C: Metcon (Time)

FOR TIME:

21 CAL ROW

9 DL

9 BOX JUMPS (30/24)

15 CAL ROW

15 DL

15 BOX JUMPS

9 CAL ROW

21 DL

21 BOX JUMPS

(225/125)
1. WOMEN ROW 15-12-9

2. SCALE BOX JUMPS AS NEEDED.

3. BIGGER GROUPS, START EQUAL GUYS AND GIRLS IN 2ND HEAT AS SOON AS ROWERS FINISH.

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