07/24/2015

CrossFit Vitality – CrossFit

Strength/Skill

12M EMOM

MIN 1: SB OHD THROWS X5

MIN 2: 5 BURPEE PULLUPS

*SCALE TO 5 BURPEES AND THEN A MAX FLEX ARM HANG OR RING ROWS

MIN 3: 30 SEC DU WORK

Metcon

Metcon (Time)

9-6-3

POWER CLEANS

FRONT SQUATS

RX+ (185/115)

RX (155/95)

REST 2M

5-3-1

OHS (155/105)

MUSCLE-UPS

*RX+

5-3-1

OHS (115/85)

15-10-5

C2B PULLUPS

*RX

5-3-1

CLEAN AND JERK (135/95)

WALL CLIMBS

*SCALED

*SCALE LOAD FURTHER AS NEEDED

*SCORE IS TIME ON CLOCK WHEN FINISHED W/PART 2.