21 May
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
2 Rounds:
200m Run
5 Wall Squats
15 Second Plank
5 Pushups
30 Second Paleo Squat (upright hold)
Metcon
A: Metcon (AMRAP – Rounds and Reps)
“Synchro”
13m AMRAP:
800m Row
40 Thrusters (95/65)
40 Bar Facing Burpees
40 Heavy Swings
400m Row
20 Thrusters
20 Bar Facing Burpees
20 Heavy Swings
With Whatever Time Is Left:
Max Cals Rowing
Score is 1 + number of cals or if under a round, just total reps.
Metcon
B: Metcon (AMRAP – Rounds and Reps)
0:00 – 2:00
Pushup Ladder
*Team Lined Up in Plank
-10 Reps For Plank Violations
3:00 – 5:00
Squat Jump Ladder
*Team lines up on Wall in Wall Facing Squat
-5 Reps For Squat Violations
6:00 – 13:00
20 Ground To Overhead (135/85)
20 Cal Row
15 Ground To Overhead (155/95)
15 Cal Row
10 Ground To Overhead (185/105)
10 Cal Row
5 Ground To Overhead (205/115)
5 Cal Row
Max Reps G2O (205/115)
Score is 1 + # of reps at the final bar.
If unable to make it to final bar, score is total number of reps (G2O+Cals)