CrossFit Vitality – CrossFit

Metcon

A: THOMAS THE TRAIN (AMRAP – Rounds)

35M EMOM OF:

MIN 1: RING DIPS

(RX) 6/4

(RX+) 10/6

1. IF POSSIBLE, MUSCLE-UP INTO 1ST REP OF RING DIP

2. SCALE TO HOLDS ON THE RINGS THEN TO BOX DIPS

MIN 2: 5 SNATCHES

(RX) 95/65

(RX+) 135/85

1. SQUAT SNATCH (RX AND RX+)

2. HANG SQUAT SNATCH 1ST SCALE, HANG POWER SNATCH 2ND SCALE.

MIN 3: 5 MED BALL OVER THE SHOULDER

(RX) 100/70

(RX+) 150/100

MIN 4: CAL BIKE

(RX) 10/6

(RX+) 14/8

MIN 5: 20 YARD BURPEE BROAD JUMP
1. FOR ANY MISSED ROUNDS, RUN 400M AND THEN JOIN SAME GROUP AS STARTED WITH AFTER A 1 MINUTE REST UPON RETURN FROM RUN. THIS GOES FOR EACH MISSED ROUND. NO LIMIT ON HOW MANY 400’S YOU CAN COMPLETE.

2. SCORE IS NUMBER OF COMPLETED ROUNDS.

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