30 April
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
7m AMRAP:
1/2 Trip Bear Crawl
10 Yards Toe Kicks
200m Run
10 Up/Downs
10 Front/Backs
Metcon
A.: Metcon (AMRAP – Reps)
Tabata Mash
-Power Cleans (115/75)
-Over The Bar Burpees
-OHS (115/75)
-Thrusters (115/75)
*1 Person Working At A Time
*20 Sec Work/10 Sec Rest
*Cumulative Score
Metcon
B.: Metcon (AMRAP – Rounds and Reps)
16:00 Amrap
100 / 70 Cal Assault Bike
100 Over The Box Jumps (24/20)
100 Jump Squats
100 DU’s
100 Jump Squats
100 Over The Box Jumps
*Any mistake on DU’s, team does 2 burpees and then continues.
*IF singles, do 200. Every 50, team does 3 burpees. Any mistake team does 3 burpees.