CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (3 Rounds for reps)

“TANK TUESDAY”

-AIR BIKE (REVERSE TABATA)

-PUSHUPS (NORMAL TABATA)

-Z PRESS (NORMAL TABATA)
1. 6 ROUNDS OF TABATA AT EACH STATION.

2. DO ALL 6 ROUNDS AT SAME STATION THEN ROTATE TO NEXT STATION.

3. SCORE IS THE TOTAL OF THE LOWEST ROUND AT EACH STATION.

Metcon

B: “RUN – WALK – CRAWL” (Time)

FOR TIME:

50 OHS (95/65)

40/30 CAL ROW

30 BURPEES TO TARGET

20 HSPU

10 TRIPS REV BC (10 YARD TRIPS)
1. STAGGER INTO 2 HEATS. 2 TO A BAR FOR OHS.

2. IF NO OHS, SCALE TO FRONT SQUATS.

3. IF NO HSPU, SCALE TO PUSHUPS OR BOX PUSHUPS

4. 16M TIME CAP. ADD 1 SECOND FOR EVERY REP SHORT. 1 TRIP OF REV BC = 1 REP.

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