Announcements

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

CrossFit Vitality – CrossFit

Warm-up

Workout of the Day

Metcon (AMRAP – Rounds)

EMOM FOR 40 MINUTES:

MIN 1: AIR BIKE

RX (12/6)

RX+ (15/8)

MIN 2: 7 BURPEES TO TARGET

MIN 3: CAL ROW

RX (12/8)

RX+ (15/10)

MIN 4: 1 TRIP PROWLER (90/50)

*VERT BAR/LOW HORIZONTAL

*ALTERNATE EACH ROUND

MIN 5: SKI-ERG

RX (12/8)

RX+ (15/10)
1. IF MISS A ROUND, TAKE AT LEAST ONE MINUTE OFF, MOST LIKELY NEED 2 MINUTES AND THEN JUMP BACK IN WITH SAME GROUP.

2. SCORE IS TOTAL ROUNDS COMPLETED.

3. IF MORE THAN 20 PEOPLE, PROWLERS WILL BE SHORT. DOUBLE THE WEIGHT AND HAVE 1-2 GROUPS OF 2 PUSH THE PROWLER TOGETHER FOR THAT STATION.

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