CrossFit Vitality – CrossFit

Warm-up

A: Warm-up (No Measure)

Tabata Mash

-Shoulder Taps

-Air Squats

-Toe Touches In Plank

-Inchworms

Metcon

B: Metcon (Time)

Buy-In:

80 Yard Bear Crawl On Sliders (40 Yards Down – 40 Yards Back)

*1 Person at a Time

*Teams of 3 go 4th time and can break up final 80 however they want.

Then:

10 Rounds:

6 Deadlifts

4 Power Cleans

2 Front Squats

6 Synchronized Bar Facing Burpees After Each Round

(185/105)

*Can break up however you want

Then:

60 Heavy Slamballs

60 C2B Pullups / 60 Chin Over The Bar Pullups

60 Heavy Slamball S/S Thrusters

60 Team MB Circle Toss

Then:

80/40 Cal Air Bike
1. Time stops when air bike is completed.

2. No rest between parts.

3. Scale Barbell As Needed. If Dropping to 155/95, add 1 rep to each movement. 7-5-3 and 7 Synchronized BFB.

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