CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (3 Rounds for reps)

A1. WB SQUAT THERAPY

7 REPS WITH 3 SECOND PAUSE AT BOTTOM

*HEAVY AS POSSIBLE

REST 30 SECONDS

A2. MAX U/B SET OF DU’S

*100 MAX

REST 30 SECONDS

A3. MAX U/B SET OF T2B.

REST 2:30, X3
1. SCALE DU’S TO SINGLES.

2. GOAL IS 30# SB FOR GUYS, 20# WB FOR GIRLS.

3. ANY MISSES ON WB, SCALE LOAD. NO EXCEPTIONS.

4. QUALITY OVER LOADING.

5. SCORE IS TOTAL DU’S + T2B FOR EACH ROUND.

Metcon

B: “TRIAGE” (4 Rounds for reps)

WITH A 2:00 CLOCK COUNTING DOWN:

20/10 CAL AIR BIKE

W/REMAINING TIME

MAX REPS OF:

6 HANG POWER CLEANS

4 OVER THE BAR BURPEES

*135/85

REST 2M, X4
1. SCORE IS REPS COMPLETED (10 REPS PER ROUND)

2. 4 SCORES IN WODIFY, ENTER REPS COMPLETED EACH ROUND. AIR BIKE DOESN’T COUNT FOR ANY REPS.

3. PARTNER UP AND SEPARATE IN TWO HEATS. STAGGER BY 2M.

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