20 OCTOBER 2016
CrossFit Vitality – CrossFit
Strength/Skill
Make-Up Day
Metcon (AMRAP – Rounds and Reps)
16M AMRAP:
TO BE COMPLETED AT 80-85% EFFORT
500M ROW
10 OHS (95/65)
5 STRICT PULLUPS
12/6 ASSAULT BIKE
10 STRICT PRESS/PUSH PRESS
5 OVER THE BAR BURPEES
200M RUN
1. ROW COUNTS AS 1 REP FOR EACH 100 METERS.
2. SCALE PULLUPS TO RING ROWS WITH 5 SEC HOLD AT TOP FOR 5 REPS. IF 2+ STRICT PULLUPS, HAVE THEM SCALE NUMBER OF STRICT PULLUPS TO 2-3-OR 4.
3. MEN DO STRICT PRESS, WOMEN DO PUSH PRESS. 1 BAR FOR BOTH.