CrossFit Vitality – CrossFit

Weightlifting

A: Push Press (4×3)

1. 4 SETS OF 3 REPS.

2. AFTER EACH SET OF PUSH PRESS, COMPLETE 1 SET OF STRICT PULLUPS. SCALE STRICT PULLUPS TO ASSISTED STRICT OR 1 FLEXED ARM HANG.

Weightlifting

B: MAX SET KB THRUSTERS (AMRAP – Reps)

COMPLETE 1 MAX SET OF KB THRUSTERS
1. RED FOR GUYS, BLUE FOR GIRLS.

2. SCALE LOADS AS NEEDED TO ENSURE 7+ REPS.

3. 2 KB’S.

Metcon

C: “WODAPALOOZA” (2 Rounds for reps)

WITH A 16:00 RUNNING CLOCK

0:00 – 8:00

AMRAP

40 CAL ROW

30 S20 (115/75)

20 OVER THE BAR BURPEES

8:00 – 16:00

FIND 3RM OHS
1. SCORE IS 3RM LOAD + REPS COMPLETED OF AMRAP. BOTH ENTERED AS REPS FOR SCORE.

2. STAGGER AS NEEDED FOR CLASSES BIGGER THAN 14.

3. OHS CAN COME FROM THE RACKS.

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