20 March
CrossFit Vitality – CrossFit
Metcon
A: “3-2-1 FRONT SQUATS” (3 Rounds for weight)
WITH A 16M CLOCK, COMPLETE:
3-2-1
REST AS NEEDED B/W SETS
1. SCORE IS COMBINED LOAD.
2. CAN COMPLETE AS MANY SETS AS DESIRED IN ORDER TO COMPLETE THE 3-2-1 REP SCHEME.
Metcon
B: Metcon (AMRAP – Rounds)
EMOM FOR 15M
MIN 1: 200M RUN
MIN 2: 6 BURPEE POWER CLEANS (185/105)
MIN 3: 6 KB THRUSTERS EACH ARM (RED/BLUE)
1. SCALE RUN TO 1.5 TRIPS IF NEEDED.
2. BURPEE POWER CLEANS START WITH A PC, THEN ONE OVER THE BAR BURPEE, THAT IS 1 REP.
3. SCORE IS TOTAL ROUNDS COMPLETED.