29 February
CrossFit Vitality – CrossFit
Strength/Skill
Metcon (3 Rounds for time)
3 ROUNDS EACH FOR TOTAL TIME:
150M/120M ROW SPRINT
5 BURPESS
10 WALLBALLS
REST 3:30, X3
*SCORE IS TOTAL TIME FOR ALL 3 ROUNDS
BURPEES MUST BE DONE IN FRONT OF WALLBALL TARGET, NOT BEHIND ROWERS.
Metcon
B: “Slingshot” (AMRAP – Rounds and Reps)
12M AMRAP
“SLINGSHOT”
9 GROUND TO OHD
15 PULLUPS
12 BOX JUMPS (24/20)
10 PULLUPS
15 HEAVY SWINGS
5 PULLUPS
RX+ 5-3-1 MUSCLE-UPS(135/95)
RX 15-10-5 PULLUPS (135/85)
SCALE REPS OR TO RING ROWS AS NEEDED.
IF ATHLETES RE-TESTED 16.1 OVER THE WEEKEND, THEY ARE WELCOME TO SUB PUSHUPS IN PLACE OF THE PULLUPS.