CrossFit Vitality – CrossFit

Strength/Skill

A: Row Conditioning (Time)

“ROW CONDITIONING”

500/400M

REST 2:30, X3
1. SCORE IS SLOWEST TIME OF 3 ROUNDS.

2. DURING REST, MEN MUST COMPLETE 25 PUSHUPS AND WOMEN MUST COMPLETE 15 PUSHUPS. SCALE TO 60 SECOND PLANK HOLD IF UNABLE TO DO PUSHUPS.

Metcon

B: “BRUISER” (3 Rounds for reps)

WITH A 75 SECOND CLOCK COUNTING DOWN:

COMPLETE 12 BURPEES TO A HIGH TARGET

THEN:

W/REMAINING TIME, COMPLETE AS MANY CALS ON ROWER AS POSSIBLE.

REST 3:00, X3
1. BOTH HANDS TOUCH TARGET.

2. MEN USE SPEAL BARS OR INSIDE TALL CONNECTORS, BASED ON HEIGHT.

3. WOMEN USE MEN’S SPEAL BARS OR OUTSIDE DIRTY SOUTH BARS.

4. SCORE IS TOTAL CALS

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