CrossFit Vitality – CrossFit

Warm-up

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)

Metcon

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 OHS

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

Then

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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