04/15/2015
CrossFit Vitality, Vitality Fitness Studio – CrossFit
Strength/Skill
200 YARD SHUTTLE
REST 10 SECONDS
MAX U/B C2B PULLUPS
*SCALE TO KIPPING PULLUPS THEN TO HEAVY RUSSIAN SWINGS
*4 LAPS. 3 HEATS IF NEEDED. REST 3:30, X3
Metcon
DEATH BY POWER CLEANS- II (AMRAP – Rounds)
*155/95
START WITH 1 POWER CLEAN MINUTE 1 AND THEN ADD 1 REP EACH MINUTE.
MIN 1-4
BEGIN WITH 20 SEC HOLLOW HOLD BEFORE PC.
MIN 5-8
BEGIN WITH 6 SQUAT JUMPS OVER BAR
AFTER 9:01
NO WORK OTHER THAN PC