CrossFit Vitality – CrossFit

Strength/Skill

A: UP AND DOWN (2 Rounds for weight)

WITH A 16M RUNNING CLOCK:

FROM 0:00 – 6:00

FIND 10RM STRICT PRESS

FROM 6:00 – 16:00

FIND MAX LOAD OF COMPLEX

1 SQUAT CLEAN + 1 FRONT SQUAT
1. BARS COME FROM GROUND FOR SHOULDER PRESS.

2. PARTNER UP AND SHARE A BAR. 1 BAR PER PAIR.

3. SCORE IS TOTAL OF TWO LIFTS.

Metcon

B: CRAZY EIGHTS (AMRAP – Rounds)

EMOM FOR 15M

MIN 1: 8 OVER THE LINE WB (12/10′)

MIN 2: 8 HEAVY SLAMBALLS

MIN 3: 8 T2B
1. INCREASE REPS BY 1 AFTER EVERY 3 MINUTES. LAST 3 MINUTES WOULD BE 12 OTL WB, 12 HEAVY SLAMBALLS AND 12 T2B

2. IF YOU MISS A ROUND, DROP BACK DOWN TO 8 OF EACH AND STAY THERE FOR THE REMAINDER OF EMOM.

3. WALLBALLS NEED TO GO ON HSPU WALL. MEN NEED TO CLEAR ENTIRE TARGET. WOMEN NEED TO HIT THE TARGET.

4. SHOULD BE ABLE TO FIT 7 AT EACH STATION. IF SPACE IS AN ISSUE, PUT SCALED GIRLS ON REGULAR 9′ TARGET OR RX GIRLS ON MENS SIDE 10′ TARGET. SHOULDN’T HAVE AN ISSUE WITH SPACE THIS WAY.

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