31 MAY
CrossFit Vitality – CrossFit
Weightlifting
A: 2 DL – 2 HPC – 1 JERK – 1 HPC COMPLEX (Weight)
15M TO FIND MAX LOAD OF:
2 DL – 2 HPC – 1 JERK – 1 HPC
1. SCORE IS HEAVIEST LOAD LIFTED FOR A MINIMUM OF 2 COMPLEXES.
2. PUSH JERKS ONLY, NO SPLIT JERKS.
Metcon
B: Metcon (3 Rounds for time)
3 ROUNDS EACH FOR TIME:
MAX SET OF KIPPING HSPU
IF YOU GET 15 KIPPING HSPU
COMPLETE:
20 YARD REV BC W/PLATE
3 OVER THE BAR BURPEES
6 U/B THRUSTERS (95/65)
14/6 CAL AIR BIKE
REST 3-4M B/W ROUNDS.
1. 3 HEATS IF NECESSARY, SHARE BARS AND BUMPERS.
2. BLACK 45’S FOR BOTH M/W FOR REV BC.
3. REST 3-4M B/W ROUNDS.
4. SCORE IS TOTAL TIME FOR ALL 3 ROUNDS.
5. NO MULLIGANS, IF YOU FALL OFF WALL, NO RE-DO.
6. IF NO HSPU, HOLD HS FOR 30 SECONDS.