CrossFit Vitality – CrossFit

Gymnastics

A: Metcon (No Measure)

A1. 8-14 HSPU

REST 30 SECONDS

A2. 8 SA KB PRESS (8 EACH ARM)

REST 30 SECONDS

A3. 20 YARD OHD SINGLE ARM KB CARRY

REST 2:30, X3
1. SCALE HSPU TO A 30 SECOND HS HOLD.

2. SCALE WEIGHT AS NEEDED FOR PRESSES AND OHD CARRIES.

Metcon

B: FIGHT GONE REALLY REALLY BAD (3 Rounds for reps)

1M AT EACH STATION/REST 1M AFTER EACH ROUND

3 ROUNDS

AIR BIKE

PULLUPS

WALLBALLS

OVER THE BOX JUMPS (24/20)

METERS PLATE PUSH
1. STAGGER STARTING SPOTS. 4-5 TOPS AT EACH STATION.

2. SAME RULES AS NORMAL FGB, NO TRANSITION TIME.

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