CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (Weight)

COMPLEX WORK

SPEND 15M WORKING COMPLEX OF:

1 HANG POWER SNATCH + 1 HANG SQUAT SNATCH + 1 OHS
1. IF NO HANG SQUAT SNATCH OR OHS, USE HANG POWER CLEAN + HANG SQUAT CLEAN.

2. MINIMIZE MISSES. THIS IS NOT MEANT TO BE A MAX DAY.

3. SCORE IS HEAVIEST LOAD LIFTED.

4. RX IS SNATCHES, ANYTHING ELSE IS SCALED.

Metcon

B: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
1. STAGGER WISELY. AS SOON AS FIRST HEAT FINISHES ROW, START 2ND HEAT. EQUAL GUYS AND GIRLS IN EACH HEAT.

2. FOR BIG CLASSES, IF MALES SCALILNG DEADLIFT, PUT A COUPLE ON AIR BIKE AND IT’S 35 CALORIES EACH ROUND.

3. MUST STAND ON THE TOP OF EACH BOX JUMP.

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