22 JUNE
CrossFit Vitality – CrossFit
Strength/Skill
A1: Metcon (AMRAP – Reps)
TEMPO PUSH-PULL
Z-PRESS
MAX REPS @ 3030
*45/35
REST 30 SECONDS
SCORE FOR A1 IS TOTAL REPS OF Z-PRESS FOR ALL 3 SETS.
A2: Metcon (AMRAP – Reps)
PULLUPS
1.5 REP
PULLUP, LOWER 1/2 WAY, PULLUP, LOWER ALL THE WAY = 1 REP
MAX REPS
REST 3M, X3
SCALE TO ROPE DESCENTS WITH A 3 SECOND HOLD AT EACH HAND POSITION CHANGE. 4-5 SETS OF 1 DESCENT
Metcon
B: Metcon (AMRAP – Rounds and Reps)
16M AMRAP:
30 CAL ROW
30 OVER THE BAR BURPEES
60 OHS (115/75)
60 WALLBALLS