13 JULY
CrossFit Vitality – CrossFit
Metcon
A: Metcon (Weight)
OHD WALKING LUNGES
15 YARD WALKING LUNGES
REST 2:30, X3
*THIS CAN BE DONE WITH BARBELL OHD OR IT CAN BE DONE WITH 2 KB’S OHD FOR THOSE WITH GREAT SHOULDER MOBILITY.
*SCORE IS LIGHTEST LOAD USED FOR 3 WORKING SETS.
*IF THEY USE KB’S, THEY NEED TO BE ABLE TO KEEP THEM LOCKED OUT OVERHEAD AND UNDER CONTROL. IF THEY CAN’T CONTROL THE KB’S, DO NOT LET THEM USE KB’S!
*SCALE TO FRONT RACK LUNGES IF NEEDED.
Metcon
B: “ROADKILL” (AMRAP – Rounds and Reps)
15M AMRAP:
“ROADKILL”
60 CAL ROW
50 THRUSTERS (45/35)
40 SDLHP (95/65)
30 HPC (145/95)
20 OVER THE BAR BURPEES
10 THRUSTERS (145/95)
400M SLAMBALL RUN
*THE WEIGHT IS SET UP SO THAT THE MEN CAN JUST PUT ANOTHER 25# PLATE RIGHT OVER TOP FOR HPC. WOMEN JUST NEED TO PUT ON #15’S.
RUN COUNTS AS 1 REP.