14 October
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
200M RUN
THEN
2 ROUNDS OF:
10 YARD LUNGES
10 YARD BROAD JUMPS
JOG AROUND RED RIG
10 BACK SQUATS
10 GOOD MORNINGS
10 SOTTS PRESS
Metcon
A: Metcon (Time)
With A Team of 4:
100 Bar-Facing Burpees (1 Person Works)
80 Deadlifts (185/115)
60 Heavy Wallballs (30/16)
40 T2B
20 HSPU
40 T2B
60 Heavy Wallballs (30/16)
80 Deadlifts (185/115)
100/80 Cal Row
Every Minute Until Finished, 1 Person From Each Team Must Complete 12/6 Air Bike
1. TEAMS OF 3 HAVE COACHES OPTION TO COMPLETE 10/5 AIR BIKE.
2. CAP IS 36:00. ADD 1 SECOND FOR EVERY REP NOT COMPLETED.
3. SCALE FOR HSPU IS 40 PUSHUPS.
4. SCALE FOR T2B KNEES AS HIGH AS POSSIBLE (2 TO 1)