Announcements

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

CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (AMRAP – Rounds)

EMOM FOR 15M

MIN 1: HSPU

RX (6 REPS)

RX+ (10 REPS)

MIN 2: DU’S

RX (40 REPS)

RX+ (60 REPS)

MIN 3: BURPEE BOX JUMPS

RX (6@30/24)

RX+ (4@40/30)
1. SCALE HSPU TO PUSHUPS OR SCALE NUMBER TO SMALLER NUMBER EACH ROUND.

2. SCALE DU’S TO PRACTICE OR SINGLES. ATHLETE’S CHOICE.

3. SCALE BURPEE BOX JUMPS AS NEEDED. USE SOFT BOXES FOR FEMALES TRYING TO JUMP 30″

4. SCORE IS NUMBER OF ROUNDS COMPLETED. IF YOU MISS A ROUND, TAKE THE NEXT MINUTE OFF AS WELL AND THEN JUMP BACK IN WITH SAME GROUP.

Metcon

B: MOONSHINE (Time)

FOR TOTAL TIME:

0:00 – 3:00

1 ROUND

28/20 CAL ROW

14/10 HAND-RELEASE PUSHUPS

10 PUSH JERKS (155/95)

3:00 – 6:00

1 ROUND

28/20 CAL ROW

14/10 HAND-RELEASE PUSHUPS

10 PUSH JERKS (135/85)

6:00 – 9:00

1 ROUND

28/20 CAL ROW

14/10 HAND-RELEASE PUSHUPS

10 PUSH JERKS (115/65)

9:00 – 12:00

1 ROUND

28/20 CAL ROW

14/10 HAND-RELEASE PUSHUPS

10 PUSH JERKS (95/65)
1. ATHLETES MUST COMPLETE EACH ROUND WITHIN THE 3M WINDOW.

2. THEY CAN CHANGE WEIGHTS FOR THE NEXT ROUND INSIDE THE NEXT WINDOW BUT MUST COMPLETE THE WORK BEFORE NEXT 3M WINDOW ENDS.

3. SCORE FOR THE WORKOUT IS THE TIME ON CLOCK WIHEN 4TH ROUND IS COMPLETED.

4. IF YOU DON’T COMPLETE ONE OF THE 3M WINDOWS, SCALE LOADING TO 95/65 FOR REMAINDER OF WORKOUT AND ADD 3M PENALTY FOR EVERY ROUND MISSED.

5. PUSHUPS ARE 14/10 EACH ROUND.

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