14 May
CrossFit Vitality – CrossFit
Warm-up
A: Warm-up (No Measure)
2 ROUNDS
1 BIG LAP (INSIDE)
5 JUMP SQUATS
5 PUSHUPS
10 BEAT SWINGS
Metcon
PT 1: Metcon (AMRAP – Reps)
12M AMRAP:
200M RUN (50/30)
5 BAR FACING BURPEES
5 THRUSTERS (115/75)
5 5 T2B
1 PERSON RUNS WHILE THE OTHER PERSON DOES THE AMRAP. WHEN RUNNER FINISHES, HE/SHE TAKES OVER THE AMRAP.
Metcon
PT 2: Metcon (AMRAP – Rounds and Reps)
12M AMRAP:
16/8 CAL ASSAULT BIKE
10 HEAVY SWINGS
10 S20 (115/75)
10/6 PUSHUPS
SUB 20 SHOULDER TAPS FOR PUSHUPS.
BREAK UP WORK HOWEVER YOU WANT BETWEEN TEAM.
Metcon
PT 3: Metcon (Weight)
7M TO FIND TEAM 1RM SNATCH.
*-15# IF NO SQUAT SNATCH
*IF TEAM OF 3, TAKE HEAVIEST LOAD + LIGHTEST LOAD.