CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (AMRAP – Reps)

TABATA MASH

STATION 1:

HEAVY SLAMBALLS

STATION 2:

BACK SQUATS (135/95)

STATION 3:

FRONT TO BACK SEAL WALKS

6 ROUNDS
1. FRONT TO BACK SEAL WALKS ARE DONE IN 5 YARD SEGMENTS. 5 YARDS FORWARD, 5 YARDS BACKWARD.

2. 20 SECONDS WORK AT STATION 1, 10 SECONDS REST, THEN 20 SECONDS WORK AT STATION 2, AND SO ON.

3. SCORE IS TOTAL REPS. KEEP A RUNNING TOTAL. SEAL WALKS ARE 1 REP FOR EVERY 5 YARD TRIP.

4. BACK SQUATS COME FROM THE GROUND.

Metcon

B: “UNBROKEN 2.2” (Time)

3 ROUNDS FOR TIME:

30 WB (20/14)

20 KBS (RED/BLUE)

10 S20 (135/95)

5 SQUAT CLEANS (135/95)

40 DU’S
1. IF YOU BREAK ANY MOVEMENT, COMPLETE 1 TRIP BEAR CRAWL ON SLIDERS AND THEN PICK UP WHERE YOU LEFT OFF.

2. ADD 1 SECOND TO SCORE FOR EVERY REP NOT COMPLETED. EACH ROUND IS 105 REPS.

3. CAP IS 14:00

4. SCALE DU’S TO SINGLES (1:1)

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