20 February
CrossFit Vitality – CrossFit
Weightlifting
A: Power Clean (Build to a tough single)
Metcon
B: New Paleo Baseline (AMRAP – Reps)
PALEO BASELINE
12M AMRAP:
4 POWER CLEANS
8 BAR FACING BURPEES
12 WALLBALLS (20/14)
1. WEIGHT FOR POWER CLEANS IS 75% BW. SCALE AS NEEDED BUT SAME PERCENTAGES OF BW WILL BE USED POST CHALLENGE.
2. SCORE IS # OF REPS. 24 REPS PER ROUND.
4 ROUNDS = 96 REPS
5 ROUNDS = 120 REPS
6 ROUNDS = 144 REPS
7 ROUNDS = 168 REPS
8 ROUNDS = 192 REPS
3. RECORD WEIGHT USED. RX IS 75% OF CURRENT BODYWEIGHT. IF SCALE THE LOAD FOR THAT, RECORD THE % OF BW USED FOR WORKOUT SO IT CAN BE REPLICATED WITH YOUR ENDING WEIGHT.
4. IF USING SCALED WALLBALL, RECORD WALLBALL COLOR.