25 May
CrossFit Vitality – CrossFit
Metcon
A: YELLOW BRICK ROAD (Calories)
WITH A 32M RUNNING CLOCK:
FINISH AS MUCH WORK AS POSSIBLE:
200 YARD WALKING LUNGES
100 Z-PRESS
50 D-O-I-U TO PULLUP BAR
THEN:
800M RUN (ENTRANCE OF POPLAR WOODS)
50 YARD BURPEE BROAD JUMPS
25 U/B THRUSTERS (95/65)
*ANY BREAK, RUN 200M
THEN:
2M ACCUMULATED HOLLOW HOLD
25 U/B OHS (95/65)
*ANY BREAK, RUN 200M
THEN:
MAX CALS ON ROWER WITH REMAINING TIME
1. SCORE IS TOTAL CALS
2. SCALE OHS TO FRONT SQUATS
3. HAVE ATHLETES START WITH EMPTY BAR FOR Z-PRESS AND THEN ADD WEIGHT TO BAR WHEN THEY GET TO THE THRUSTERS. SAME LOAD FOR THRUSTERS AND OHS.
4. SCORE IS CALORIES ROWED