27 May
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
400m Run
Then:
W/Remaining Time, AMRAP:
10 Beat Swings
10 Toe Touches In Plank
10 Hollow Rocks
10 Super Dog’s
10 Air Squats
Metcon
A: Metcon (Time)
For Time:
“You Go – I Go” Format
Full Suicide W/SB
40 Yard Suicide W/SB
30 Yard Suicide W/SB
20 Yard Suicide W/SB
10 Yard Suicide W/SB
Then:
40/30 Yard Seal Walk Each
Then:
12-1 Heavy Slamballs
1. P1 Does Full Suicide, then P2 Does Full Suicide, Then P3 Does Full Suicide. Then P1 Does 0-10-20-0-30-40-0 Suicide, P2 Does Same, etc. etc.
2. Seal Walks Start from the 10 Yard Line. 10-50 For Guys. 10-40 Girls. Must run sliders back to next person in line.
3. Final person must run back and tag whoever is starting Heavy Slamballs.
4. Add 1 second for every rep not completed of Slamballs.
5. Suicides are with 30/20 – Heavy Slamballs are with 50/30.
Metcon
B: Metcon (Time)
FOR TIME (16M CAP):
150 CAL/110 CAL ROW
100 NO SQUAT WALLBALLS (20/10)
50 T2B
25 BB COMPLEXES (2 DL – 2 HPC – 2 PJ) @ 135/85
*SAME PERSON CAN’T GO BACK TO BACK.
10 SYNCHRONIZED BAR FACING BURPEES
1. ADD ONE SECOND FOR EVERY REP NOT COMPLETED.
2. IF YOU GET CAUGHT BENDING KNEES ON “NO SQUAT WB’S” IT’S -10 REPS.