CrossFit Vitality – CrossFit

Metcon

A: “Paul Sheldon” (4 Rounds for time)

PART 1:

Air Bike Cals (Bodyweight / 10)

8 Burpee Step-Overs (24/20)

8 Heavy Slamballs

8 Heavy SB Thrusters

12/8 Cal Row

1. P1 GOES ALL THE WAY THRU, THEN COMES BACK AND TAGS P2. P2 GOES ALL THE WAY THRU. PART A IS OVER WHEN 4TH PERSON RUNS BACK TO START LINE.

PART 2:

REVERSE ORDER

ROW – THRUSTERS – SB – BURPEE STEP-OVERS – AIR BIKE

PART 3:

SAME ORDER AS PART 2 BUT YOU GO UP AND BACK, BACK TO BACK ON AIR BIKE (20/10 CALS)

SO…

ROW – THRUSTERS – SB – BURPEE STEP-OVERS – AIR BIKE – AIR BIKE – BURPEE STEP-OVERS – SLAMBALLS – THRUSTERS – ROW.

REST 2M, X2

1. MUST TAG NEXT PERSON BEFORE WORK CAN BEGIN. WHOEVER FINISHES ROW MUST GET OFF AND TAG PERSON BEFORE THRUSTERS CAN BEGIN, ETC.

2. SCORE IS COMBINED TIME FOR ALL 4 PIECES.

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