07/31/2015

CrossFit Vitality – CrossFit

Strength/Skill

EMOM FOR 12 MINUTES

EVEN: 1T PLATE PUSH

RED/BLUE

ODD: 5/ARM KB SNATCH

*IF UNABLE TO LEARN THE KB SNATCH, HAVE THEM DO 1 ARM SWINGS INSTEAD.

RED/BLUE

Metcon

Metcon (Time)

400M RUN

21 THRUSTERS

15 POWER SNATCH

9 BURPEE MUSCLE-UPS

400M RUN

RX+ (135/95)

*ANY BREAK ON THRUSTERS AND POWER SNATCHES, COMPLETE 10 PULLUPS

400M RUN

21 THRUSTERS

15 POWER SNATCH

9 BURPEE PULLUPS

400M RUN

RX (115/75)

*CAN BREAK WITH NO PENALTIES

400M RUN

21 THRUSTERS

15 HANG POWER SNATCH

9 BURPEE PULLUPS

200M RUN

SCALED (AS NEEDED)

*IF NO PULLUPS, DO ALL 9 BURPEES, THEN RING ROWS