CrossFit Vitality – CrossFit

Weightlifting

A: Metcon (3 Rounds for weight)

OHS

3X5

TEMPO OF 22X1

REST 2:30M B/W SETS
1. IF NO OHS, SCALE LOAD AND WORK WITH EMPTY BARBELL AND MOBILITY

2. SCORE IS TOTAL LOAD OF ALL 3 SETS.

Metcon

b: “RODEO” (Time)

FOR TIME:

100 Z-PRESS

80 KBS (1.5/1)

60 OHS (115/75)

40 BURPEE PULLUPS

20 DB SNATCH (50/35)
1. BIGGER GROUPS CAN STAGGER IN 2 HEATS JUST TO SEPARATE PULLUPS/DB ETC, CAN STAGGER BY 3-4 MINUTES AND BE FINE.

2. SCALE OHS TO FRONT SQUATS.

3. IF NO PULLUPS, COMPLETE 40 BURPEES AND THEN 40 JUMPING PULLUPS.

4. 17M TIME CAP. ADD 1 SECOND FOR EVERY REP NOT COMPLETED.

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