25 October
CrossFit Vitality – CrossFit
Metcon
A: Metcon (AMRAP – Reps)
A. TABATA DU’S
REST 2 MINUTES
B1. 6-8 HEAVY FRONT SQUATS
REST 20 SECONDS
B2. 10-12 LIGHT FRONT SQUATS
REST 3M, X3
1. SCORE FOR PT A IS LOWEST NUMBER OF DU’S OF ALL 8 ROUNDS.
2. LIGHT FRONT SQUATS SHOULD BE <135/85 WHERE SPEED IS THE FOCUS 3. HEAVY FRONT SQUATS FROM RACK. IF POSSIBLE, STRIP WEIGHT AND USE SAME BAR. IF NECESSARY, HAVE SECOND BAR AND COME FROM GROUND FOR LIGHT FRONT SQUATS.
Metcon
B: GROUNDHOG DAY (5 Rounds for distance)
25 SECOND ROW SPRINT FOR DISTANCE
REST 120 SECONDS, X5
1. SCORE IS TOTAL DISTANCE FOR ALL 5 ROUNDS.