16 November
CrossFit Vitality – CrossFit
Metcon
A: Metcon (No Measure)
A1. TEMPO BACK SQUATS
8 REPS @ 31X1
REST 30 SECONDS
A2. KB STEP-UPS
8 REPS EACH LEG
REST 3:00, X3
1. HOLD 1 KB IN HAND. STEP-UP WITH OPPOSITE LEG FOR ALL 8 REPS. THEN SWITCH KB AND LEG AND DO ANOTHER 8 REPS.
2. BACK SQUATS SHOULD BE UNDER COMPLETE CONTROL. NOWHERE NEAR A LOAD THAT CAUSES FORM TO BREAK.
Metcon
B: “7-7-7” (Time)
7 SETS FOR TOTAL TIME
7 U/B THRUSTERS (95/65)
7 OVER THE BAR BURPEES
180M/150M ROW
REST 60 SECONDS
1. ONLY PENALTY ON BREAKING THRUSTERS IS STARTING OVER AT ZERO.
2. STAGGER BY 90 SECONDS.
3. SCORE S TOTAL TIME, DO NOT SUBTRACT REST TIME.