CrossFit Vitality – CrossFit
WU: Warm-up (No Measure)
10 Active Lunge + 6 Plyo Lunge
5 Negative Pushups + 5 Plyo Pushups
10 Air Squats + 5 Jump Squats
5 Inchworms + Pressup
A: Metcon (AMRAP – Rounds and Reps)
In Teams of 3-4
With a 15m Clock:
300 Yard Shuttle Buy-In
*1 Person Runs At A Time
With Remaining TIme:
12/8 Cal Row
18/12 Yard Seal Walk
10 Heavy KBS
4 Burpee Jump To Plate
1. When last person completes the shuttle run, the row can begin.
2. 1 person must complete an entire round, then run and tag next person on row before beginning.
3. Score is number of completed rounds + partial reps.
B: Metcon (AMRAP – Reps)
10m Amrap of Thrusters
1. You must buy your set of u/b Thrusters by completing 12/6 Assault Bike Cals.
2. You can take as much time as you want before starting your set of Thrusters, but the next person cannot start on the bike until set of thrusters is complete.
3. Teams can complete as many sets as possible in 8m as long as they buy-in before each set with the Ass Bike.
4. Same person must ass bike and then do thrusters.
5. Score is total number of thrusters.