CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (3 Rounds for weight)

A1. 20/15 YARD BURPEE BROAD JUMPS

NO REST

A2. 30 YARD REVERSE BC WITH PLATE (U/B)

45# FOR BOTH M/F

NO REST

A3. 10 TNG PJ

REST 3M, X3
1. CHOOSE LOAD THAT YOU ARE ABLE TO DO ALL TNG PJ U/B.

2. IF YOU BREAK, DROP WEIGHT FOR SUBSEQUENT SETS.

3. SCORE IS TOTAL LOAD FOR ALL 3 SETS. BROKEN SETS COUNT AS 0#. NO EXCEPTIONS. IT’S 10 TNG OR NOT.

4. PUT YOUR EGO’S ASIDE AND CHOOSE THE RIGHT WEIGHT FOR YOU THAT YOU ARE ABLE TO EFFICIENTLY COMPLETE 10 TNG PUSH JERKS.

5. ONLY REST BEFORE PICKING UP PJ BAR IS THE WALK FROM THE END OF HTE REV BC. NO ADDITIONAL REST ALLOWED.

Metcon

B: “CRITICAL THINKING” (AMRAP – Reps)

EVERY 2M FOR 14M

40 DU’S

5 TALL BOX JUMPS (30/24)

5 HEAVY SLAMBALLS

MAX POWER CLEANS W/REM TIME
1. RX (155/95) – RX+ (185/115)

2. SCORE IS TOTAL POWER CLEANS COMPLETED.

3. ATHLETES CAN CHOOSE TO DO AS MANY OR AS FEW AS THEY WANT BUT MUST START 40 DU’S OR 50 SINGLES AT THE START OF EVERY 2M.

4. SCALE DU’S TO 50 SINGLES.

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