CrossFit Vitality – CrossFit

Strength/Skill

A: Metcon (2 Rounds for time)

A. SLAMBALL SUICIDES

0-10-0-20-0-30-0-40-0

REST 4M, X2
1. CARRY A 50/30 SB

2. COMPLETE 1 BURPEE AT 10, 2 BURPEES AT 20, 3 BURPEES AT 30, AND 4 BURPEES AT 40.

3. SCORE IS COMBINED TIME FOR BOTH SHUTTLES.

B: Metcon (No Measure)

B. DURING 4M REST COMPLETE 1 MAX SET OF STRICT PULLUPS RIGHT INTO 1 MAX SET OF PUSHUPS.
1. IF NO STRICT PULLUPS, STRICT ASSISTED OR RING ROWS. IF NO PUSHUPS, SCALE TO BOX PUSHUPS.

Workout of the Day

DO YOU EVEN HOOK BRO? (Time)

WITH A PARTNER:

BUY-IN: 200M FW INSIDE

(2 LAPS)

THEN:

30-20-10

S20 (135/85)

T2B

CALORIE ROW

CASH-OUT: 200M FW INSIDE

(2 LAPS)
1. DON’T DROP KB’S

2. FW IS (WHITE/RED)

3. STAGGER START AS NEEDED FOR FW KB’S

4. CAN ONLY SWITCH FW AT 0 OR 50.

5. IF ODD NUMBER, MAKE A TEAM OF 3. REPS STAY THE SAME.

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