3 December
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
7m Warm-up
200m Run Inside
10 Hammy Pass Thru’s
10 Sotts Press
30/30 Couch Stretch On Upright
10 OHS
10 Hollow Rocks
250m/200m Row
Metcon
A: Metcon (AMRAP – Rounds and Reps)
With an 18:00 Clock Counting Down
200/150m Row Sprint x12
W/Remaining Time, Complete AMRAP of:
10 Slamballs (50/30)
10 Thrusters (95/65)
10 Burpee Wall Sits (14)
20 Yard Frogger (20)
1. Break up work however you want.
2. Row must alternate team members every round.
3. Catch and stand last Slamball
4. Score is rounds and reps (50 Reps per round)
Metcon
B: Metcon (AMRAP – Reps)
EMOM For 10m
20 Yard Seal Walk/Bear Crawl
5 Burpee Jumps to High Target
Amrap Heavy WB (30/20)
1. Alternate rounds of seal walk and bear crawl on sliders.
2. Score is total number of wallballs.