30 JULY
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
200m Run
2 Rounds
10 Yard Low Crawl
10 Trunk Twist
* Lie On Back/Arms In T, Touch Left foot to right hand.
30 Second Paleo Squat Holds
Metcon
MILE: Metcon (AMRAP – Reps)
With a 16:00 Clock Counting Down:
1 Mile SB Run
Then With Remaining Time:
AMRAP of:
50 Cal Row
50 S2O (135/95)
50 Cal Assault Bike
50 Synchronized BFB
*Score is number of reps completed. 200 Reps per round.
1. 3/4+Ball have to be back from run to begin the row.
2. If S2O weight is scaled, max of 5 reps at a time can be done.
3. If no assault bike is open, you must wait for one to come open.
Metcon
WHEEL: Metcon (Time)
50 Yard Wheelbarrow
30 Power Cleans (155/95)
50 Yard Wheelbarrow
20 Power Cleans (185/105)
50 Yard Wheelbarrow
10 Power Cleans (205/115)
50 Yard Wheelbarrow
1. Time Cap is 10:00
2. Wheelbarrow is done with hands on sliders, feet being carried.
3. Distance is 25 and back.