13 MAY 2016
CrossFit Vitality – CrossFit
Strength/Skill
Metcon (Weight)
EVERY 90 SECONDS FOR 7:30:
PC – HSC – PJ
1-4-1
2-3-1
3-2-1
4-1-1
5-0-0
*PICK A LOAD THAT YOU CAN DO FOR ALL 5 ROUNDS.
IF YOU PICK A LOAD YOU CAN’T FINISH ALL 5 ROUNDS WITH, THE PENALTY IS:
GUYS – 30 CALS IN 60 SECONDS ON AD. IF FAIL, 20 BURPEES BEFORE WOD.
GIRLS – 17 CALS ON ROWER IN 60 SECONDS. IF FAIL, 20 BURPEES BEFORE WOD.
SCORE IS LOAD LIFTED FOR COMPLEX.
Workout of the Day
Partner: Regional Event 3 (Time)
IN PAIRS:
REGIONAL EVENT #3
1 MILE RUN (BOTH RUN)
50 OHS (115/75)
100 ABMAT SITUPS
150 DU’S / 200 SINGLES
50 SDLHP (115/75)
100 OVER THE BOX JUMPS (24/20)
RX+ 135/95
*1 BAR PER TEAM
*CAP IS 26 MINUTES
*1 PERSON WORKING AT A TIME