CrossFit Vitality – CrossFit

Strength/Skill

Metcon (No Measure)

WITH A 15M CLOCK COUNTING DOWN:

COMPLETE 2 ROUNDS NOT FOR TIME:

-5 DRAGONFLIES

-5 HEAVY OVER THE SHOULDER SLAMBALLS (150/70/50)

-25 BANDED TRICEP PRESSDOWNS

-5 MAX EFFORT BROAD JUMPS

*RX+ 5 MAX EFFORT TRIPLE JUMPS

-25 PLATE CURL TO PRESS (45/25)
1. GOAL IS TO FINISH 2 ROUNDS IN 15M. STAGGER AT DIFFERENT STARTING POSITIONS AND CAN COMPLETE IN ANY ORDER.

Workout of the Day

Fred’s Revenge (3 Rounds for time)

“FRED’S REVENGE”

22/12 CAL ROW

1/2 TRIP PLATE PUSH

10 U/B S20 (135/85)

5 BAR FACING BURPEES

REST 4M, X3
1. SCORE IS TOTAL TIME FOR ALL 3 ROUNDS

2. SHARE A BAR WITH A PARTNER.

3. IF S2O IS NOT U/B, ADD 1 BFB FOR EVERY REP NOT COMPLETED OF S20. ONCE YOU BREAK YOUR S2O, MOVE RIGHT INTO BURPEES, DON’T FINISH S20.

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