CrossFit Vitality – CrossFit

Weightlifting

A: Overhead Squat (3X3, WITH A PAUSE)

PAUSE OHS

1. EACH REP IS DONE WITH A 5 SECOND HOLD AT THE BOTTOM.

2. FROM THE RACK.

3. SCORE IS TOTAL LOAD FOR ALL 3 SETS.

Metcon

B: “DEGA” (3 Rounds for time)

3 ROUNDS EACH FOR TIME:

400M RUN (4 LAPS INSIDE)

10 BOX JUMP OVERS (24/20)

10 BURPEES TO TARGET

10 HEAVY SLAMBALLS (50/30)

REST 2:30, B/W
1. STAGGER INTO 2 HEATS IF NEEDED.

2. RUN IS DOWN ON THE RIGHT BACK ON THE RIGHT.

3. SCALE BOX JUMPS AND SB AS NEEDED.

4. COACHES CONTROL REST. HEATS START TOGETHER EACH ROUND. REST STARTS WHEN 3RD PERSON FINISHES.

5. SCORE IS TOTAL TIME FOR ALL 3 ROUNDS.

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