1 February
CrossFit Vitality – CrossFit
Strength/Skill
Metcon (AMRAP – Reps)
EMOM FOR 7M
45 SECONDS OF DU’S/15 SEC REST
SCORE IS TOTAL REPS IN 7M.
90 SECONDS TO TRANSITION
EMOM FOR 7M
6-10 T2B OR KNEES AS HIGH AS YOU CAN GET THEM
RX+ VERSION
3 BURPEES EVERY MISTAKE ON DU’S
T2B FOR 2ND EMOM
RX+ Version is the 3 burpee penalty for every miss during the DU’s. The only acceptable break is a planned break on the DU’s, not a mistake that you call a planned break….No matter where the mistake happens, you must complete 3 burpees before continuing.
T2B is only option for RX+.
Score is total DU’s + T2B in 14m EMOM.
Metcon
“Down and Dirty” (Time)
3 RFT:
15 PC (115/75)
12 S20
9 HSPU
400M RUN
Don’t Scale weight UP! The only reason to do this is because you FEAR intensity. Stay at 115/75 and go faster!