27 February
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (3 Rounds for time)
3 ROUNDS FOR TOTAL TIME:
150M/120M ROW SPRINT
10 T2B
10 WALLBALLS
REST 3:30, X3
*SCORE IS TOTAL TIME FOR ALL 3 ROUNDS
Metcon
B: Running With Scissors (Time)
WITH A PARTNER:
18M AMRAP
2K ROW/1,750M ROW
THEN:
10 ROUNDS:
5 U/B FRONT SQUATS (135/85)
10 U/B HEAVY KBS
15/10 YARD SEAL WALK
30 DU’S OR SINGLES
WITH WHATEVER TIME IS LEFT, COMPLETE AS MANY CALS AS POSSIBLE ON THE ROW
1. SCORING:
FOR EVERY CALORIE ON THE ROWER COMPLETED, SUBTRACT 1 SECOND FROM 18:00.
FOR EVERY REP SHORT OF COMPLETING THE 10 ROUNDS, ADD 1 SECOND TO 18:00. EACH ROUND IS 60/55 REPS.