CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

2 ROUNDS NOT FOR TIME:

A. BANDED PARTNER SPRINTS

2 TRIPS EACH

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B. 1 MAX SET OF U/B PUSHUPS

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C. 1 MAX SET OF U/B PULLUPS

*DO STRICT IF YOU HAVE MORE THAN 8 STRICT PULLUPS. KIPPING IF YOU HAVE LESS THAN 8 STRICT PULLUPS. MAX FLEXED ARM HANG IF NO PULLUPS.

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D. 15 GORILLA’S ON SLIDERS

Metcon

B: “BACK AT IT” (Time)

3 ROUNDS FOR TIME:

150 YARD SHUTTLE (0-25-0-50)

21 DEADLIFTS (155/95)

15 T2B

9 HEAVY SLAMBALLS (50/30)

REST 60 SECONDS BEFORE STARTING NEXT ROUND.
1. TIME STOPS AFTER 3RD ROUND IS COMPLETED.

2. SCORE IS TOTAL TIME.

3. STAGGER IN 2-3 HEATS IF NEEDED, SEPARATED BY 1M.

4. IF NO T2B, SCALE TO HEAVY KBS.

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