CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

200m Run (Inside)

Then:

2 Rounds

10 Squat Jumps

10 Pass Thru’s

10 Sotts Press

10 PVC Superman Holds

10 Hollow Rocks

Metcon

A: “ROUELETTE WHEEL” (Calories)

0:00 – 5:00

400M SB RUN

8 HANG POWER CLEANS (155/95)

250M/200M ROW

8 SYNCHRO BFB

15/8 CAL BIKE

5:00 – 10:00

8 HANG POWER CLEANS

250M/200M ROW

8 SYNCHRO BFB

15/8 CAL BIKE

400M SB RUN

10:00 – 15:00

250M/200M ROW

8 SYNCHRO BFB

15/8 CAL BIKE

400M SB RUN

8 HANG POWER CLEANS

15:00 – 20:00

8 SYNCHRO BFB

15/8 CAL BIKE

400M SB RUN

8 HANG POWER CLEANS

250M/200M ROW

20:00 – 25:00

15/8 CAL BIKE

400M SB RUN

8 HANG POWER CLEANS

250M/200M ROW

8 SYNCHRO BFB

25:00 – 30:00

400M SB RUN

8 HANG POWER CLEANS

250M/200M ROW

8‚Äč SYNCHRO BFB

MAX CALS AIR BIKE AS TIE-BREAKER
1. IF TEAMS MISS A ROUND, CUT THE ROW IN HALF. DO NOT TAKE A ROUND OFF.

2. IF TEAMS MISS ANOTHER ROUND, CUT THE BIKE IN HALF.

3. CAN’T START WORKING UNTIL EVERYONE IS BACK IN THE DOOR FROM SB RUN.

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