CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (2 Rounds for time)

3 ROUNDS, FINAL 2 ROUNDS EACH FOR TIME:

6 OVER THE BOX JUMPS (24/20)

6 DL (225/125)

14/10 CAL ROW

RX+

6 OVER THE BOX JUMPS (30/24)

6 DL (275/155)

16/12 CAL ROW

SCALED

6 OVER THE BOX JUMPS/STEPS

6 DL (155/95)

12/10 CAL ROW
1. REST 3:00, X3

2. DL MUST BE U/B

3. ONLY LAST 2 ROUNDS COUNT. USE 1ST ROUND AS A 75-85% WARM-UP

Metcon

B: FEAR FACTOR (2 Rounds for reps)

6M AMRAP

500M/400M ROW BUY-IN

THEN W/REMAINING TIME

10 DEADLIFTS (225/155)

10 T2B

REST 2M

6M AMRAP

500M/400M ROW BUY-IN

THEN:

10 HEAVY SLAMBALLS

10 KBS

RX+ AIR BIKE BUY-IN

35/16
1. IF YOU CHOOSE RX+, YOU MUST DO RX+ FOR BOTH PARTS.

2. SCORE IS TOTAL REPS FOR BOTH PARTS. ROW COUNTS AS ZERO. 20 REPS PER ROUND IN EACH.

3. STAGGER 1/2 GROUP TO START ON PART 1 AND OTHER HALF TO START ON PART 2 IF NEEDED.

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