CrossFit Vitality – CrossFit

Weightlifting

A: FRONT SQUATS FOR DAYS (2 Rounds for weight)

FRONT SQUATS

5 REPS

10 SECOND HOLD AT TOP OF LAST REP

4 REPS

10 SECOND HOLD AT TOP OF LAST REP

3 REPS

10 SECOND HOLD AT TOP OF LAST REP

2 REPS

10 SECOND HOLD AT TOP OF LAST REP

1 REP

REST 4:30, X2
1. SCORE IS COMBINED LOAD FOR BOTH SETS. 15 REPS EACH SET BEFORE RACKING WEIGHT.

Metcon

B: “INTEREST” (AMRAP – Rounds)

EMOM FOR 15 MINUTES

MIN 1: 30 SECOND STONE CHAIR WITH WB

THEN 5 WB (20/14)

MIN 2: 20 WALKING LUNGES

MIN 3: 4 CLEAN AND JERKS

RX+ 185/115

RX 155/95
1. SCORE IS # OF COMPLETED ROUNDS.

2. ELBOWS CAN’T REST ON KNEES AND CANNOT BE IN PALEO SQUAT DURING 30 SECOND HOLD. MUST BE ACTIVE SQUAT.

3. DON’T HAVE TO REST THE NEXT MINUTE IF YOU MISS A ROUND. JUST ONLY COUNT THE ROUNDS THAT WERE COMPLETED.

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