27 JULY
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (AMRAP – Rounds)
EMOM FOR 12 MINUTES
EVEN: 20/15 YD PLATE PUSH
(BLUE)
ODD: 5/ARM KB SNATCH
*IF UNABLE TO LEARN THE KB SNATCH, HAVE THEM DO 1 ARM SWINGS INSTEAD.
RED/BLUE
Metcon
B: Metcon (AMRAP – Rounds and Reps)
16M AMRAP:
300/250M ROW
15 KBS (1.5/1)
12 T2B
9 BURPEE PULLUPS
6 OHS (135/85)
*ROW COUNTS 3 REPS. 1 REP FOR 100, 2 REPS FOR 200, 3 REPS FOR ENTIRE ROW COMPLETED.
THE GOAL IS TO GET AS MANY ROUNDS AS POSSIBLE BUT THE FOCUS SHOULD BE SUSTAINED EFFORT THROUGHOUT. IT SHOULD FEEL LIKE 85% FOR THE FIRST 12 MINUTES AND THEN IF PACED CORRECTLY, YOU CAN SPEED UP THE LAST ROUND.