CrossFit Vitality – CrossFit

Metcon

A: Metcon (Calories)

WITH A TEAM OF 3

30M CLOCK COUNTING DOWN

5K ROW

*MUST SWITCH EVERY 250M

*EVERY SWITCH, PERSON GETTING OFF ROWER MUST COMPLETE 5 OVER THE ROWER BURPEES BEFORE NEXT PERSON CAN GET ON AND BEGIN ROWING.

75 NO SQUAT WALLBALLS (20/14)

*NO PENALTY FOR BREAKING UP WORK. 1 PERSON WORKS AT A TIME.

WITH WHATEVER TIME IS LEFT

-MAX CALS ON THE AIR BIKE

*CAN BREAK UP HOWEVER YOU DESIRE BUT FOR EVERY SWITCH, PERSON GETTING ON BIKE NEXT MUST COMPLETE 10 GORILLA’S ON SLIDERS BEFORE GETTING ON AND BEGINNING THE BIKE.
1. SCORE IS TOTAL CALS ON AIR BIKE.

2. SPREAD ROWERS OUT SO EVERYONE HAS SPACE TO DO OVER THE ROWER BURPEES.

3. BIKES STAY IN FRONT OF THE TURF AND SLIDERS CAN BE DONE ON TURF BEHIND THE BIKES.

4. GORILLA’S CANNOT BEGIN UNTIL PERSON ON BIKE HAS STOPPED AND GOTTEN OFF. THEN GORILLA’S CAN BEGIN.

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