20 January
CrossFit Vitality – CrossFit
Gymnastics
A: Metcon (3 Rounds for weight)
A1. HS CIRCLE WITH FEET ON BOX. PUT 4 BOXES TOGETHER AND YOU CAN START 3-4 PEOPLE AT A TIME PER SET OF BOXES.
REST 30 SECONDS
A2. 1 FRONT SQUAT + 5 TNG PUSH JERKS + 1 FRONT SQUAT
REST 3M, X3
1. SCORE IS TOTAL LOAD FOR ALL 3 SETS OF BARBELL WORK
Metcon
B: “FUN COUPON” (AMRAP – Rounds and Reps)
WITH A PARTNER:
15M AMRAP
50 WALLBALL
40/30 CAL ROW
30 OHS
RX+ (SOLO)
1. OHS LOADS (95/65 – ROUND 1) (115/75 – ROUND 2) (135/85 -ROUND 3) (155/95 -ROUND 4)
2. SCALE OHS TO FS IF NEEDED. SAME LOADS.