CrossFit Vitality – CrossFit

Weightlifting

A: “BARBELL POKER” (AMRAP – Rounds)

EVERY MINUTE ON THE MINUTE:

0:00 – 5:00

5 POWER CLEANS

5:00 – 10:00

5 SQUAT CLEAN THRUSTERS

10:00 – 15:00

10 DEADLIFTS
1. SAME WEIGHT USED FOR ALL 3 MOVEMENTS.

2. SCORE IS LOAD USED. IF UNABLE TO COMPLETE ALL MOVEMENTS WITH THE SAME LOAD, SUBTRACT 40 POUNDS FROM LIGHTEST LOAD LIFTED.

Metcon

B: Metcon (3 Rounds for time)

20/12 CAL AIR BIKE

10 HEAVY SLAMBALLS

10 BURPEES TO TARGET

12/8 CAL ROW

REST 2:30, X3
1. COACH KEEPS TRACK OF REST.

2. STAGGER AS NEEDED INTO 2 HEATS.

3. SCORE IS TOTAL TIME FOR EACH ROUND.

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