CrossFit Vitality – CrossFit

Strength/Skill

Metcon (3 Rounds for time)

120M/100M ROW

SUICIDE (0-25-0-50-0)

120M/100M SKI

REST 3M, X3
1. SCORE IS COMBINED TIME FOR EACH ROUND.

2. STAGGER INTO HEATS OF 5.

3. SHOULD BE ABLE TO STAGGER HEATS EVERY 30 SECONDS FOR CLASSES THAT 4-5 HEATS ARE REQUIRED.

4. SMALLER CLASSES OF 15 OR < CAN BE STAGGERED BY A MINUTE AND BE FINE.

Workout of the Day

STRANDED (2 Rounds for calories)

WITH A PARTNER:

PART 1:

WITH A 7M CLOCK:

5 ROUNDS:

7 POWER CLEANS (135/85)

7 SYNCHRONIZED BAR FACING BURPEES

*WITH REMAINING TIME COMPLETE AS MANY CALS ON ROWER AS POSSIBLE

2M TRANSITION

PART 2:

WITH A 7M CLOCK:

850/725M ROW

100 DU’S

MAX CALS ON ASSAULT BIKE.

*SCORE IS CALS

*IF NO DU’S, SCALE TO 200 SINGLES
1. SCORE=ROW CALS + ASS BIKE CALS

2. 1/2 TEAMS START ON PART 1, OTHER HALF START ON PART 2.

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