CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (3 Rounds for weight)

STATIC FRONT SQUATS

3 SETS OF 3

3 SECONDS 1/4 SQUAT – 3 SECONDS BOTTOM – 3 SECONDS 1/4 SQUAT – STAND 3 SECONDS = 1 REP

THEN:

JUMP SQUAT BATTLE

EVERYONE STARTS TOGETHER, CONTINUOUS JUMP SQUATS UNTIL NO ONE IS LEFT. MAX U/B SET.
1. SCORE IS TOTAL LOAD FOR 3 SETS OF FRONT SQUATS.

Metcon

B: “TOLL ROAD” (AMRAP – Rounds)

EMOM FOR 15M

MIN 1: 14/8 CAL BIKE

*ADD 1 CAL EACH SUCCESSFUL ROUND. IF YOU FAIL, GO BACK TO 14/8 AND STAY THERE.

MIN 2: 6 CLEAN AND JERKS (115/75)

*ADD 1 REP EACH ROUND IF SUCCESSFUL. GO BACK TO 6 IF YOU FAIL.

MIN 3: 6 HEAVY SLAMBALLS (50/30)
1. ADD 1 REP OR CALORIE EACH ROUND. IF YOU MISS ANY REP/CAL FOR ANY ROUND, DROP BACK DOWN TO 14/8 ON THE BIKE AND 6 FOR THE C&J AND HEAVY SLAMBALLS.

2. SCORE IS NUMBER OF COMPLETED ROUNDS UNTIL YOU AREN’T ABLE TO MAKE IT WITH THE ADDED REP/CAL. PERFECT SCORE IS 15.

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