CrossFit Vitality – CrossFit

Mobility and Prep

Workout of the Day

Metcon (AMRAP – Reps)

TEAMS OF 3 OR 4:

A. AS MANY CALS AS POSSIBLE ON THE SKI-ERG IN 8M

*SCORE IS 1 REP FOR EVERY 10 CAL

2M REST

B. AS MANY ROUNDS AS POSSIBLE IN 8M OF:

150/120M ROW

5 OVER THE ROWER BURPEES

*1 PERSON MUST COMPLETE FULL ROUND BEFORE SWITCHING.

* EACH ROUND COMPLETE = 1 REP

2M REST

C. AS MANY ROUNDS AS POSSIBLE IN 8M OF:

5 OVER THE SHOULDER DBALL (150/100/70/50)

5 BURPEE BOX JUMPS (30/24)

*EACH ROUND COMPLETE = 1 REP
1. SCALE BJ AS NEEDED.

2. IF POSSIBLE, TEAMS OF 3. IF MORE THAN 15 PEOPLE, STAGGER TEAMS TO START AT DIFFERENT STATIONS. EQUAL GUYS/GIRLS TEAMS SO DBALLS WORK OUT .

3. SCALE DBALL TO HEAVY POWER CLEANS IF NOT COMFORTABLE WITH MOVEMENT. (185/105)

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