Announcements

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

CrossFit Vitality – CrossFit

Weightlifting

A: Front Squat (FIND NEW 20RM FRONT SQUAT)

1. ONLY ONE ATTEMPT.

Metcon

B: “SELF SERVE” (AMRAP – Rounds)

EVERY MINUTE ON THE MINUTE FOR 15M

MINUTE 1: 10 C2B/10 CHIN OVER

MINUTE 2: 10 T2B

MINUTE 3: 10 FRONT SQUATS (155/95)
1. INCREASE 1 REP EVERY 3M OR 1 FULL ROUND. FINAL ROUND WOULD BE 14/14/14.

2. SCORE IS ROUNDS COMPLETED.

3. FRONT SQUATS ARE FROM THE GROUND

4. IF MISS A ROUND, GO BACK TO 10’S FOR THE REMAINDER OF THE WORKOUT. IF MISS ANOTHER ROUND, DROP TO 8’S.

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