CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

400m RUN

Then:

5 Beat Swings

5 T2B

5 Strict Pullups

10 Push-Ups

10 Air Squats

10 Toe Touches In Plank

Then:

Free Stretch

Metcon

A: Metcon (Time)

With a Running Clock

In Teams of 2-3

0:00 – 24:00​

2k Row

*Every 500m, Complete 6 Power Cleans (205/125) – (185/105 = 8 Reps) (155/95 = 10 Reps)

*500-1000-1500-2000

1 Mile Run (Down To Poplar Woods, 1 time around Circle, Back to 400m Turnaround, back to Gym)

2k Row

*Every 500m, Complete 6 Front Squats (205/125) – (185/105 = 8 Reps) (155/95 = 10 Reps)

*500-1000-1500

*Girls Row 1,600

*Complete 6 PC/6 FS every 400m
1. Add 1 second for every meter short of the final 2k/1,600m that each team was. For example, Team rows 1,700m. They would add 300 seconds to the 26:00 cap and score would be 31:00.

Metcon

B: Metcon (AMRAP – Reps)

24:00 – 26:00

Rest

26:00 – 28:00

Max Reps T2B (1 Person Works At A Time)

28:00 – 29:00

Rest

29:00 – 31:00

Max Reps DU’s (Both Work)

*Divide Total Reps By 10

31:00 – 32:00

Rest

32:00 – 34:00

Max Reps Burpee To Target

(1 Person Works At A Time)

*Score is Total Reps. Total Reps T2B + Total Reps DU’s/10 + Total Reps Burpees
1. Enter Total Reps Into Part B.

2. Part B Score will be 1 second subtracted for each rep completed.

3. For example, total reps Part B is 90. Subtract 1:30 from Part A Score.

4. Part A Score will determine the winning team.

Share This Article: