19 November
CrossFit Vitality – CrossFit
Warm-up
WU: Warm-up (No Measure)
200m Run
10 Yard Active Lunge
10 Yard Bear Crawl
10 Yard Slalom
10 Yard Frogger
Metcon
A: Metcon (10 Rounds for weight)
WITH A TEAM OF 3-4
14M AMRAP:
14/7 CAL ASSAULT BIKE
1 SQUAT CLEAN AND JERK
*TEAMS OF 3 = 16/8
1. ANY MISS IS 10/5 CAL PENALTY ON ASSAULT BIKE BY PERSON THAT MISSED THE REP
2. SCORE IS TOTAL LOAD LIFTED DURING THE 14M
3. TEAM CAN CHANGE LOAD FOR PERSON DOING THE ASSAULT BIKE
4. P1 COMPLETES ASSAULT BIKE + SNATCH AND THEN ONCE THE SNATCH OR THE PENALTY IS COMPLETE, P2 CAN BEGIN.
Metcon
B: Metcon (Time)
FOR TIME:
50 T2B OR 50 ABMATS (1 PERSON HOLDING HS HOLD IN ORDER TO WORK)
1 TRIP SEAL WALK (CAN SWITCH HALFWAY ONLY)
50 PULLUPS (1 PERSON MUST BE HANGING FROM BAR)
1 TRIP SEAL WALK (CAN SWITCH HALFWAY ONLY)
50/40 CAL ROW (EACH TEAM MUST HOLD 50/30# SLAMBALL IN BEAR HUG)
*ANYTIME BALL ROTATES, ROW MUST ROTATE
1 TRIP SEAL WALK (CAN SWITCH HALFWAY ONLY)
800M SLAMBALL RUN (30/20)