CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

A. 6 WB FOR MAX HEIGHT ON WALL

REST 1M

B. 15 BENT OVER BANDED DELT RAISE

*15 EACH ARM

REST 1M

C. 40 SECOND PLATE HOLD AT 90 DEGREES (HEAVY AS POSSIBLE)

REST 1M, X3
1. THE PLATE HOLDS ARE HELD AS IF YOU ARE A WAITER. PALMS UP

Metcon

B: “TWINS” (AMRAP – Reps)

WITH A PARTNER:

0:00 – 7:00

ESTABLISH TEAM 3RM THRUSTER

7:00-15:00

AMRAP OF:

9 SDLHP (115/65)

12 BURPEE BOX JUMPS(24/20)

15 T2B
1. SCORE IS AVERAGE OF TEAM THRUSTER LOAD + REPS OF AMRAP.

2. FOR EXAMPLE: P1 DOES 200# THRUSTER, P2 DOES 250# THRUSTER. TEAM COMPLETES 4+5 REPS OF AMRAP. (EACH ROUND = 36 REPS) SCORE IS 200+250/2 + 149. SCORE IS 225+149=374.

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