CrossFit Vitality – CrossFit

Strength/Skill

Metcon (Weight)

A1. 5 TEMPO OHS

@33X1 (3 SEC DOWN – 3 SEC HOLD – EXPLODE UP – 1 SEC PAUSE)

REST 1M

A2. 20 YARD OHD LUNGES (10L – 10R) (RED/BLUE)

REST 2M, X4

Workout of the Day

BROKEN WINGS (Time)

“BROKEN WINGS”

12-8-4

HANG SQUAT CLEANS

C2B PULLUPS

BAR FACING BURPEES

*155/95

1. SCALE PULLUPS TO CHIN OVER THE BAR PULLUPS, JUMPING PULLUPS OR RING ROWS.

2. 13M CAP

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