CrossFit Vitality – CrossFit

Metcon

A: INDEPENDANCE (Time)

WITH A TEAM OF 3

200 DU’S

*CAN ONLY WORK WHILE 2 PEOPLE HOLD PLANK

*SCALE FOR DU’S IS 250 SINGLES

800M SB RUN (30/20)

*1 SB PER TEAM

50 POWER CLEANS (115/85)

*MUST BE DONE IN SETS OF NO SMALLER THAN 5

50 THRUSTERS (115/85)

*MUST BE DONE IN SETS OF NO SMALLER THAN 5

50 SYNCHRO BAR FACING BURPEES

*2 PEOPLE WORKING AT TIME

800M SB RUN (30/20)

200 DU’S

*CAN ONLY WORK WHILE SOMEONE HOLDS (135/85) IN FRONT RACK.

*SCALE FOR DU’S IS 250 SINGLES

CASH-OUT

100 CAL ROW

RX+

TEAM OF 2, NOT 3

100 CAL AIR BIKE CASH-OUT

135/85
1. 800M SB RUN IS TO THE ENTRANCE OF POPLAR WOODS AND BACK.

2. FOR SCALED, CHOOSE A WEIGHT THAT YOU CAN STILL COMPLETE 5 OR MORE THRUSTERS IN EACH SET.

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