CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (No Measure)

EMOM FOR 12M

MIN 1: BARBELL ROLLOUTS

MIN 2: HSPU

MIN 3: MUSCLE-UP/BMU/C2B/PULLUP/RING ROWS
1. CHOOSE A NUMBER FOR EACH MOVEMENT THAT YOU CAN HIT FOR ALL 4 ROUNDS.

2. IF NO PULLUPS, WE WILL DO A NEW RING ROW TECHNIQUE. COME SEE ME IF YOU ARE COACHING AND I WILL DEMO.

Metcon

B: “DEATH ROW” (Time)

FOR TIME:

30-20-10

AIR BIKE CALS

THRUSTERS (95/65)

HEAVY KBS (2/1.5)
1. WOMEN SCALE BIKE TO 14/10/6

2. STAGGER INTO 2 HEATS AS NEEDED.

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