CrossFit Vitality – CrossFit

Metcon

A: “TRIFECTA” (3 Rounds for time)

0:00 – 10:00

21-15-9

AIR BIKE CALS

ROWER CALS

*FEMALES GO 12-9-6

10:00 – 20:00

“DIANE”

21-15-9

DL (225/125)

HSPU

20:00 – 30:00

40 WALLBALLS (20/14)

30 HEAVY SLAMBALLS (50/30)

20 DOUBLE KB THRUSTERS (1.5/1)

10 T2B
1. SCORE IS COMBINED TIME FOR ALL 3 EVENTS. ENTER TIMES AS 3 DIFFERENT SCORES THAT ADD UP TO ONE TOTAL TIME.

2. WHEN YOU FINISH EACH EVENT WITHIN THE 10M WINDOW, YOU REST THE REMAINDER OF THE 10M WINDOW.

3. STAGGER GROUPS AT DIFFERENT STATIONS IF NEEDED.

4. SUB PUSHUPS FOR HSPU.

5, 10M CAP FOR EACH EVENT. 1 SECOND PENALTY FOR EVERY REP SHORT THEY ARE FROM FINISHING.

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