CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

WITH A PARTNER, FOR QUALITY, NOT FOR TIME, 2 ROUNDS

-15 MB POWER THROWS FROM BACK

-10 SA KB ROWS W/1 SEC PAUSE AT TOP

-5 HEAVY OHD SB THROWS

*GRANNY STYLE. SPREAD OUT FROM OTHER TEAMS. (50/30 OR 20)

-ACCUMULATE 3 DRAGONFLIES
1. MB THROWS ARE WITH PARTNER LAYING ON BACK WITH HEAD TOWARDS BOX AND THROWING BALL TO OTHER PARTNER WHO IS STANDING ON TOP OF BOX.

2. USE LOAD THAT ALLOWS THE BALL TO BE THROWN AT EYE LEVEL OF PARTNER STANDING ON BOX.

Metcon

B: THE ARMSTRONG (Calories)

“THE ARMSTRONG”

15M EMOM

MIN 1:

8 THRUSTERS (115/75)

MIN 2:

8 HEAVY SB

MIN 3:

AIR BIKE CALS
1. ANY MISSED SB ROUNDS OR THRUSTER ROUNDS, SUBTRACT 10 CALS FROM SCORE.

2. IF LESS THAN 8/5 ON AIR BIKE, SWITCH TO ROW NEXT ROUND.

3. SPLIT EVENLY AMONG STARTING STATIONS.

4. SCORE IS TOTAL AIR BIKE CALS

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