CrossFit Vitality – CrossFit

Warm-up

WU: Warm-up (No Measure)

200m Run (2 Laps)

Then:

2 Rounds Of:

10 Plank Jacks

20 Second Plank Hold

10 Air Squats

20 Second Stone Chair

10 Beat Swings

20 Second Bar Hang

Metcon

A: “THE LABYRINTH” (AMRAP – Rounds and Reps)

30M AMRAP:

2 ROUNDS:

80 YARD PROWLER PUSH (90/50)

40 YARD HEAVY BEAR HUG CARRY (150/100/70)

2 ROUNDS:

25/15 CAL SKI

30 YARD BURPEE BROAD JUMP

2 ROUNDS:

12 HANG POWER CLEANS

10 SYNCHRO BFB (3 PEOPLE)

8 JERKS

*135/85

2 ROUNDS

25/15 CAL BIKE

15 T2B
1. STAGGER TEAMS EVENLY THROUGHOUT 4 STATIONS.

2. EACH TEAM COMPLETES 2 ROUNDS AT EACH STATION AND THEN MOVES ON TO THE NEXT ONE.

3. SCORE IS ROUNDS AND REPS COMPLETED.

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