9 SEPTEMBER
CrossFit Vitality – CrossFit
Strength/Skill
A: “50” (Time)
50 CAL ASSAULT BIKE CHALLENGE
COMPLETE 50/30 CALS ON THE ASSUALT BIKE AS FAST AS POSSIBLE
1. CAP IS 3M
2. TIME IS CLOCK ON THE WALL, NOT ON THE BIKE.
Metcon
B: “DT FOR DAYS” (AMRAP – Rounds and Reps)
EMOM FOR 12M
2 SQUAT CLEANS
W/REMAINING TIME COMPLETE AMRAP:
“DT”
ROUNDS AND REPS OF “DT”.
1. RX IS 155/105 (1 BAR)
2. RX+ 185/115 (SQUAT CLEANS)
RX+ 135/95 (DT BAR)
3. VERY FEW SHOULD BE DOING RX+. IF THEY DO, THEY WILL HAVE 2 BARS SET UP.
4. PICK UP ON “DT” EACH ROUND WHERE YOU LEFT OFF PRIOR. SCORE IS TOTAL