CrossFit Vitality – CrossFit

Workout of the Day

A: Metcon (AMRAP – Rounds and Reps)

With an 18:00 Countdown Clock:

200/150m Row Sprint x12

W/Remaining Time, Complete AMRAP of:

10 Heavy Slamballs (50/30)

10 Thrusters (95/65)

10 Heavy KBS

20 Yard Frogger (20)
*Rower must be re-set every sprint

*Score is rounds and reps

B: Metcon (AMRAP – Reps)

EMOM For 10m:

10yd Forward Seal/10yd BW Seal

5 Squat Jumps to High Target

AMRAP Clean and Jerks (95/65)
*Score is total number of C&J

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