CrossFit Vitality – CrossFit

Weightlifting

A: “BLACK LUNG” (Weight)

EMOM FOR 10M

90M/75M ROW SPRINT

+

1 CLEAN AND JERK
1. SCORE IS LOAD USED FOR JERK.

2. SAME LOAD ACROSS ALL 10 SETS FOR THE CLEAN AND JERK.

3. IF MISS THE C&J, TAKE THE NEXT MINUTE OFF AND USE THE SAME LOAD.

4. FOR EVERY ROUND MISSED, SUBTRACT 20# FROM LOAD.

5. IF MISS A C&J, YOU CAN ATTEMPT AGAIN WITHIN SAME MINUTE, IF GET IT, YOU CAN CONTINUE, I MISSES, REST NEXT MINUTE.

6. STAGGER HEATS BY 30 SECONDS IF NEEDED.

Metcon

B: “DR. EVIL” (AMRAP – Rounds and Reps)

16M AMRAP:

100 CAL ROW

80 YARD REVERSE BEAR CRAWL

60 THRUSTERS (95/65)

40 LUNGE STEPS IN PLACE (95/65)

20 HEAVY SLAMBALLS

RX+

AIR BIKE (100/60)
1. WOMEN ROW 70 CALS.

2. REVERSE BC IS DOWN 40 AND BACK 40 YARDS.

3. SCORE IS ROUNDS + REPS OR IF UNABLE TO COMPLETE FULL ROUND, JUST REPS. 1 REP FOR EVERY YARD OF BEAR CRAWL.

4. FOR LUNGES IN PLACE, BB IS IN FRONT RACK.

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