20 January
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
200M RUN
THEN:
2 ROUNDS OF:
10 STEP-UPS
10 AIR SQUATS
10 T-SPINE TWISTS
10 PLANK TO PUSHUPS
Metcon
A: PAY TO PLAY (AMRAP – Rounds and Reps)
WITH A 28M RUNNING CLOCK
0:00-22:00
AMRAP OF:
50/25 CAL BIKE OR 50/25 CAL ROW
30 DB SNATCH (50/30)
30 BURPEES OVER THE DB (NEW STANDARD)
30 OVER THE BOX JUMPS (24/20)
30 SB (50/30)
1M REST
23:00-28:00
AMRAP HANG SQUAT CLEANS (185/125)
4. ALTERNATE B/W THE ROW AND THE BIKE EVERY ROUND.
1. SCORE IS ROUNDS + REPS. 1 EXTRA REP FOR EVERY HANG SQUAT CLEAN COMPLETED.
2. TEAMS OF 3 OR 4.
3. 30’S MUST BE BROKEN UP EQUALLY BY EACH TEAMMATE. 10 IN A ROW BY FIRST PARTNER, 10 IN A ROW FOR SECOND PARTNER, 10 IN A ROW BY 3RD PARTNER.