CrossFit Vitality – CrossFit

Weightlifting

A: Metcon (Weight)

FIND MAX LOAD IN 18M OF:

1 POWER CLEAN – 1 JERK – 1 HSC – 1 JERK – 1 FRONT SQUAT
1. SCORE IS HEAVIEST LOAD LIFTED AT LEAST TWICE.

Metcon

B: “MR. POSTMAN” (AMRAP – Reps)

EMOM FOR 10M

AMRAP WALLBALLS (20/14)

RX+ (30/20) TO 9′

*EVERY MINUTE COMPLETE 3 CLEAN AND JERKS. (135/85)
1. START WITH CLEAN AND JERKS

2. SCORE IS TOTAL NUMBER OF WALLBALLS

3. CLEAN AND JERKS MUST BE TNG OR SUBTRACT 5 WALLBALLS FROM THE TOTAL EACH TIME YOU BREAK.

4. RX+ ONLY IF NO 10′ OR WALL TARGETS AVAILABLE. AS LONG AS THERE ARE 10′ SPOTS AVAILABLE, MEN USE 20# TO 10′ AND WOMEN USE 14# TO 9′.

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