CrossFit Vitality – CrossFit

Weightlifting

A: Metcon (4 Rounds for weight)

A1. 5 OHS

REST 20 SECONDS

A2. 20 YARD OHD LUNGES (10L – 10R)

(RED/BLUE)

REST 2M, X4
1. SCORE IS COMBINED LOAD FOR OHS SETS.

2. IF UNABLE TO OHS, SCALE TO FRONT SQUATS.

Metcon

B: “BIG AND SMALL” (AMRAP – Reps)

20M EMOM

WITH A PARTNER:

MIN 1: 80 YARD PROWLER SHUTTLE (90/50)

*BOTH CAN PUSH

*10 YARD TRIPS

*VERT DOWN/LOWHORIZONTAL BACK.

MIN 2: 15 HEAVY WB

(30/16)

MIN 3: 22/15 CAL ROW

MIN 4: MAX HSPU
1. SCALE HSPU TO PUSHUPS OR BOX PUSHUPS

2. SCORE IS TOTAL NUMBER OF HSPU

3. IF TEAMS MISS PROWLER/WB OR ROW MINUTE, THEY REST DURING HSPU MINUTE.

4. SCALE ROW AS NEEDED IN ORDER TO FINISH IF UNABLE TO COMPLETE 22/15.

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