Announcements

REMINDER – GYM WILL BE CLOSED SATURDAY, JANUARY 6TH FOR THE FUNDRAISER, “WOD TO REMEMBER”. ALL CLASSES WILL BE CANCELED.

CrossFit Vitality – CrossFit

Metcon

A: “THE ELF” (Time)

WITH A PARTNER:

BUY-IN (YOU GO – I GO)

9-6-3

ROW (CALS)

PULLUPS

BURPEES TO TARGET

*120 CAL BIKE

15 SYNCHRO BAR FACING BURPEES

15 SYNCHRO THRUSTERS (95/65)(1.5/1)

80 CAL ROW

12 SYNCHRO BAR FACING BURPEES OVER THE ROWER

12 SYNCHRO THRUSTERS

40 CAL BIKE

9 SYNCHRO BAR FACING BURPEES

9 SYNCHRO THRUSTERS
1. EVERY SWITCH ON THE 120 CAL BIKE RESULTS IN THE PERSON GETTING OFF THE BIKE MUST COMPLETE 2 ROUNDS OF “CINDY” BEFORE GETTING BACK ON THE BIKE.

2. NO PENALTY FOR SWITCHING THE ROW OR THE 40 CAL BIKE.

3. SYNCHRO THRUSTERS INVOLVE ONE PARTNER DOING 95/65 THRUSTERS AND THE OTHER PARTNER DOING SA KB THRUSTERS (1.5/1)

4. PARTNER 1 COMPLETED ENTIRE BUY-IN (9-6-3) AND THEN P2 COMPLETES THE BUY-IN.

5. ODD NUMBER OF PEOPLE, MAKE A TEAM OF 3. 1 PERSON GOES SOLO ON THE 9-6-3 BUY-IN AND THEN THE OTHER 2 CAN TAG TEAM 2ND ROUND OF 9-6-3 BUY-IN. ALL 3 DO THE SYNCHRO BURPEES AND 2 DO KB THRUSTERS WHILE 1 DOES BB THRUSTERS.

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