CrossFit Vitality – CrossFit

Metcon

A: HEAVY CINDY (5 Rounds for weight)

WITH A 35M CLOCK COUNTING DOWN:

COMPLETE 5 ROUNDS OF CINDY:

5 PULLUPS

10 PUSHUPS

15 AIR SQUATS

AT THE COMPLETION OF THE 5 ROUNDS OF “CINDY”

1 ATTEMPT AT 30 SEC MAX CALS ON ROW. IF ALL ROWERS ARE TAKEN, REST 20-30 SECONDS UNTIL ONE OPENS UP.

2 ATTEMPTS AT MAX SQUAT CLEAN

AFTER THE 2 ATTEMPTS OF SQUAT CLEANS, THIS COMPLETES THE 1ST ROUND. YOU CAN TAKE AS MUCH TIME OR AS LITTLE TIME B/W CINDY, THE 30 SEC MAX CALS, AND THE SQUAT CLEAN ATTEMPTS.

YOU CAN COMPLETE AS MANY ROUNDS AS POSSIBLE WITH THE SCORE FOR EACH ROUND BEING HEAVIEST OF 2 SQUAT CLEANS + MAX CALS (1 CAL = 1#)

ENTER LOAD (SQUAT CLEAN AND CALS) INTO WODIFY FOR AS MANY ROUNDS AS YOU COMPLETE.
1. IF YOUR LAST ROUND IS INCOMPLETE, MEANING YOU DON’T GET A SQUAT CLEAN. YOU GET 10# FOR EACH ROUND OF CINDY COMPLETED. IF YOU FINISH THE ENTIRE 30 SECOND SPRINT, YOU WOULD ADD THE CALS TO THE 50# AND THAT WOULD BE YOUR FINAL ROUND SCORE.

2. IF YOU HIT YOUR FIRST SQUAT CLEAN, YOU AREN’T REQUIRED TO DO A 2ND ATTEMPT. IF YOU MISS BOTH ATTEMPTS, YOUR SCORE FOR THAT ROUND WOULD ONLY BE YOUR CALORIES ON THE 30 SECOND SPRINT.

FOR EXAMPLE:

ROUND 1: FINISHED 5 ROUNDS OF “CINDY”, COMPLETED 30 CALS IN 30 SECONDS AND SQUAT CLEANED 225# AND 205#. ROUND 1 SCORE IS 225# + 30 = 255#

ROUND 2: FINISHED 5 ROUNDS OF “CINDY”, COMPLETED 5 CALS IN 30 SEC AND SQUAT CLEANED 185# AND 155#. ROUND 2 SCORE IS 185#+5 = 190#

ROUND 3: FINISHED 5 ROUNDS OF CINDY AND 6 CAL ROW. SCORE FOR FINAL ROUND IS 56#.

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