CrossFit Vitality – CrossFit

Strength/Skill

AEROBIC REPEATABILITY (AMRAP – Rounds)

“AEROBIC REPEATABILITY”

16M EMOM

FEMALES PAIRS

EVEN: P1 ROWS 12 CALS

ODD: P2 ROWS 12 CALS

MALE PAIRS

EVEN: P1 15 CAL AIR BIKE

ODD: P2 15 CAL AIR BIKE

1. SMALLER CLASSES, <16 CAN ALL DO AIR BIKE. FEMALE CALS IS 8 CALS ON THE BIKE. 2. IF A PARTNER MISSES A ROUND, THAT PARTNER SKIPS THE NEXT ROUND AND THEN JUMPS BACK IN. 3. SCORE IS # OF COMPLETED ROUNDS. PUT THEM INDIVIDUALLY, FOR EXAMPLE, STEVE AND BESSER COMPLETED ALL 16M. I WOULD PUT MY SCORE OF 8 ROUNDS AND BESSER WOULD PUT 8 ROUNDS. 4. DON’T SCALE CALS. IF MISS A ROUND, YOU WILL END UP GETTING 3 MINUTES OF REST AND THEN YOU SHOULD BE ABLE TO HIT THE CALORIE COUNT NEXT TIME.

Workout of the Day

Metcon (Time)

3 ROUNDS FOR TIME:

400M RUN

20 BURPEES

20 PULLUPS

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