CrossFit Vitality – CrossFit

Strength/Skill

A: “OPEN PREP SKILLWORK” (AMRAP – Reps)

A1. 14/6 AIR BIKE SPRINT

NO REST

A2. MAX REPS C2B/CHIN OVER

NO REST

A3. 50 DU’S

REST 3:30, X3
1. SCORE IS TOTAL NUMBER OF C2B/CHIN OVER THE BAR PULLUPS

2. FOR EVERY MISS ON DU’S OR SINGLES, SUBTRACT 2 PULLUPS FROM THAT ROUNDS SCORE. MAX OF 6 REPS DEDUCTED EACH ROUND.

3. SCALE DU’S TO SINGLES IF NEEDED.

4. AIR BIKE IS MEANT TO BE 100% EFFORT.

5. RUN IN HEATS OF 5-6, SHOULD NEED TO STAGGER BY ABOUT 30 SECONDS OR SO. SHARE ROPES AND PULLUP SPOTS.

6. SUB SKI’S IF NOT ENOUGH BIKES TO RUN HEATS OF 6.

Metcon

B: “NOS” (Time)

3 ROUNDS FOR TIME

15 BACK SQUATS (135/95)

10 PULLUPS

5 THRUSTERS

200M RUN
RX+

155/105

C2B PULLUPS

1. BAR COMES FROM THE GROUND.

Share This Article: