5 JULY 2016
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (2 Rounds for weight)
IN 16 MINUTES
FIND 20 REP MAX SP
THEN
FIND 1RM SP
*MUST FIND 20RM SP FIRST
SCORE IS COMBINED LOAD FOR 20RM AND 1RM SP.
Workout of the Day
B: Metcon (AMRAP – Rounds and Reps)
WITH A PARTNER:
18M AMRAP OF:
LADDER
1 CAL ROW
1 T2B
1 KBS
X5 DU’S (5)
2 CAL ROW
2 T2B
2 KBS
X5 DU’S (10)
3 CAL ROW
3 T2B
3 KBS
X5 DU’S (15)
*SCALE TO SINGLES 1:1
SCORE IS ROUNDS COMPLETED + PARTIAL REPS.