Saturday Team WOD
CrossFit Vitality – CrossFit
Warm-up
(No Measure)
2 Rounds
Big Lap
5 Inch Worms
30 Second Plank
10 Hollow Rocks
10 Plate Squats + Presses
Guys – Start At Top
Girls – Start At Bottom Up
Metcon
Metcon (3 Rounds for reps)
0:00 – 10:00
750m Row
W/Remaining Time
10 KB/DB Thrusters
10 Slamballs
10 SDLHP (95/65)
10 Cal Row
10:00 – 12:00 Rest
12:00 – 20:00
750m Row
W/Remaining Time
10 U/B Squat Jumps To High Bar
10 U/B Clean and Jerks (95/65)
10 U/B Over The Bar Burpees
20:00 – 22:00 Rest
22:00 – 28:00
750m Row
10 OHS/FS (95/65)
1 Trip Bear Crawl
10 Heavy Wallballs
*you can scale WB BUT you must complete 5 burpees per teammate before each round of Wallballs.