CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (Weight)

EVERY 3M FOR 12 MINUTES

3 DL – 3 HPC – 3 PC – 3 PJ
1. CHOOSE 1 LOAD FOR ALL 4 ROUNDS. CAN ADJUST LOAD ONE TIME FOLLOWING THE 1ST ROUND. FINAL 3 ROUNDS, NO LOADS CAN BE INCREASED, ONLY DECREASED.

2. SCORE IS LOAD USED FOR ROUNDS 2-4.

3. IF ATHLETE FAILS COMPLEX, THEY CAN ATTEMPT AGAIN IF TIME REMAINS IN 3M WINDOW. IF ATHLETE UNABLE TO SUCCESSFULLY COMPLETE COMPLEX WITHIN 3M WINDOW, DECREASE LOAD AND SCORE IS LIGHTEST LOAD LIFTED PLUS A PENALTY OF -40 POUNDS FOR FAILING.

Metcon

B: Metcon (Time)

200M RUN

40 YARD REVERSE BEAR CRAWL

10 BOX JUMPS (30/24)

REST 2M, X3
1. KEEP TRACK OF YOUR OWN REST

2. SCALE BOX HEIGHT AS NEEDED.

3. SCORE IS TOTAL OF 3 ROUNDS, INCLUDING TIME.

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