20 MAY 2016
CrossFit Vitality – CrossFit
Strength/Skill
Metcon (Weight)
EVERY 90 SECONDS FOR 7:30:
PC – HSC – PJ
1-4-1
2-3-1
3-2-1
4-1-1
5-0-0
*PICK A LOAD THAT YOU CAN DO FOR ALL 5 ROUNDS.
IF YOU PICK A LOAD YOU CAN’T FINISH ALL 5 ROUNDS WITH, THE PENALTY IS:
GUYS – 30 CALS IN 60 SECONDS ON AD. IF FAIL, 20 BURPEES BEFORE WOD.
GIRLS – 17 CALS ON ROWER IN 60 SECONDS. IF FAIL, 20 BURPEES BEFORE WOD.
SCORE IS LOAD LIFTED FOR COMPLEX.
Workout of the Day
Metcon (3 Rounds for time)
18/10 CAL ASSAULT BIKE
1/2 TRIP PLATE PUSH
10 U/B S20 (135/85)
5 OVER THE BAR BURPEES
REST 4M, X3
*SCORE IS TOTAL TIME FOR ALL 3 ROUNDS
* ADD 30 SECONDS IF YOU BREAK YOUR S20.