CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

FRONT RACK WALKING LUNGES

A1. 12 STEPS LOADED

REST 3M, X3

(95/65)

REST 10 SECONDS

A2. 12 STEPS B/W LUNGES UNLOADED

REST 10 SECONDS

A3. 1 SET OF DU’S

REST 3M, X3
1. PUT IN GROUPS OF 3 IF NEEDED. PLENTY OF SPACE. 1 GROUP 0-25 YARDS. 1 GROUP 25-50. 1 GROUP ON GIRLS SIDE RUBBER. 2 GROUPS ON MENS SIDE RUBBER, OVERFLOW ON RED SIDE IN LANE NEXT TO TURF.

2. ONE U/B SET OF DU’S UNLESS MISTAKE BEFORE 20, THEN ONE MORE ATTEMPT. STOP AT 100 IF STILL U/B. SCALE TO SINGLES IF NO DU’S.

Metcon

B: HOLD THE DOOR (AMRAP – Reps)

EMOM FOR 15M

MIN 1: 7 KB THRUSTERS (RED/BLUE)

*2 KB’S.

MIN 2: OHD SB CARRY + SLAMS

10 YARD CARRY/2 SB

10 YARD CARRY 2 SB

10 YARD CARRY 2 SB

*50/30

MIN 3: MAX T2B
1. SCORE FOR THE WORKOUT IS TOTAL NUMBER OF T2B

2. SCALE T2B TO STATUE OF LIBERTY (25/15)

3. MISS EITHER THRUSTER OR OHD WALK ROUND, SUBTRACT 10 T2B FROM TOTAL.

4. SCALE KB THRUSTERS TO SINGLE ARM KB THRUSTERS WITH LIGHTER LOAD IF NEEDED.

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