19 JULY
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (AMRAP – Rounds)
EMOM FOR 12M
EVEN: 18/12 CAL ROW
ODD: REST
RX+
EVEN: 14/8 CAL AIR BIKE
ODD: REST
1. FOR RX, IF YOU MISS A ROUND, TAKE YOUR NORMAL REST THE FOLLOWING MINUTE AND THEN PICK BACK UP ON THE ROW BUT ONLY COMPLETE 16/10.
2. IF YOU ARE NOT DONE AND OFF THE ROW BY 50 SECONDS, DROP TO 16/10 FOR THE REMAINING ROUNDS. SCORE FOR RX IS NUMBER OF COMPLETED ROUNDS AT 18/12. 6 BEING PERFECT SCORE.
3. IF YOU CHOOSE BIKE AND ARE UNABLE TO COMPLETE ALL 6 ROUNDS, PUNISHMENT IS TO PICK A PARTNER AND COMPLETE 100 PUSHUPS WITH ONE PERSON WORKING AT A TIME. THIS MUST BE COMPLETED BEFORE THE WORKOUT BEGINS.
Metcon
B: “TUGBOAT” (AMRAP – Rounds and Reps)
EVERY 2M FOR 14M
40 DU’S (60 SINGLES)
4 TNG PC (155/105)
4 BAR FACING BURPEES
*SCORE IS # OF COMPLETED ROUNDS.
1. SCORE IS # OF COMPLETED ROUNDS.
2. TIE BREAKER IS # OF COMPLETED DU’S WITH REMAINING TIME EACH 2M ROUND ONCE BURPEES ARE COMPLETED.
*I.E. 7+150
3. FOR BIGGER CLASSES, HAVE THEM PARTNER UP AND STAGGER BY 1M, SHOULD BE PLENTY OF TIME FOR P1 TO FINISH 4 BFB BEFORE P2 FINISHES DU’S AND NEEDS BAR.