CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (AMRAP – Rounds)

EMOM FOR 12M

EVEN: 18/12 CAL ROW

ODD: REST

RX+

EVEN: 14/8 CAL AIR BIKE

ODD: REST
1. FOR RX, IF YOU MISS A ROUND, TAKE YOUR NORMAL REST THE FOLLOWING MINUTE AND THEN PICK BACK UP ON THE ROW BUT ONLY COMPLETE 16/10.

2. IF YOU ARE NOT DONE AND OFF THE ROW BY 50 SECONDS, DROP TO 16/10 FOR THE REMAINING ROUNDS. SCORE FOR RX IS NUMBER OF COMPLETED ROUNDS AT 18/12. 6 BEING PERFECT SCORE.

3. IF YOU CHOOSE BIKE AND ARE UNABLE TO COMPLETE ALL 6 ROUNDS, PUNISHMENT IS TO PICK A PARTNER AND COMPLETE 100 PUSHUPS WITH ONE PERSON WORKING AT A TIME. THIS MUST BE COMPLETED BEFORE THE WORKOUT BEGINS.

Metcon

B: “TUGBOAT” (AMRAP – Rounds and Reps)

EVERY 2M FOR 14M

40 DU’S (60 SINGLES)

4 TNG PC (155/105)

4 BAR FACING BURPEES

*SCORE IS # OF COMPLETED ROUNDS.
1. SCORE IS # OF COMPLETED ROUNDS.

2. TIE BREAKER IS # OF COMPLETED DU’S WITH REMAINING TIME EACH 2M ROUND ONCE BURPEES ARE COMPLETED.

*I.E. 7+150

3. FOR BIGGER CLASSES, HAVE THEM PARTNER UP AND STAGGER BY 1M, SHOULD BE PLENTY OF TIME FOR P1 TO FINISH 4 BFB BEFORE P2 FINISHES DU’S AND NEEDS BAR.

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