26 April
CrossFit Vitality – CrossFit
Weightlifting
A: Snatch (6X1)
1. SCALE TO ANY FORM OF SNATCH.
2. REST 60-90 SECONDS B/W REPS
3. SCORE IS HEAVIEST LOAD LIFTED
Weightlifting
B: “10RM DEADLIFT” (Weight)
B. DEADLIFT
1X10
1. GO UP FROM PREVIOUS 10RM
2. ONE ATTEMPT
Metcon
C: Metcon (Time)
FOR TIME:
21 CAL ROW
9 DL
9 BOX JUMPS (30/24)
15 CAL ROW
15 DL
15 BOX JUMPS
9 CAL ROW
21 DL
21 BOX JUMPS
(225/125)
1. WOMEN ROW 15-12-9
2. SCALE BOX JUMPS AS NEEDED.
3. BIGGER GROUPS, START EQUAL GUYS AND GIRLS IN 2ND HEAT AS SOON AS ROWERS FINISH.