CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

200m Run

Then:

2 Rounds:

10 Toe Touches

5 Press-Ups

10 Back Squats

10 Snatch Balance

10 Snatch Drops

10 Sotts Press

Metcon

A: Metcon (Time)

For Time:

With A Team of 4

800m Run Buy-In

Then:

100/75 Cal Row

80 Plank SB Rolls

60 Pushups (Scale To Knees To Elbow In Plank)

40 Pullups

20 Tall Box Jumps (30/24)

40 C2B Pullups (Men) Chin-Over Pullups (Women)

60 Ladder Style Pushups

80 Jerks (135/85)

*Every Switch = 5 Synchro BFB

100/75
1. Any scales can be bought with 20 Burpees as a Team, 1 person working at a time before starting the movement that you are scaling.

2. The person finishing the Jerks must be one of the synchro BFB athletes.

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