27 JUNE
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (No Measure)
A1. HEAVY CARRIES
150/100/70/50
1 TRIP
30 SEC REST
A2. 6-10 HSPU
STRICT – KIPPING – HOLDS
30 SEC REST
A3. 20 BANDED TRICEP PRESS DOWNS
REST 2M, X3
1. STAGGER AT DIFFERENT STARTING SPOTS.
Metcon
B: RUSH HOUR (3 Rounds for time)
“RUSH HOUR”
3 ROUNDS, EACH FOR TIME
5 BAR FACING BURPEES
5 TNG CLEAN AND JERKS (135/85)
5 BAR FACING BURPEES
50 YARD EMPTY PROWLER SPRINT
REST 4:00, X3
1. PROWLERS ARE VERTICAL DOWN, LOW HORIZONTAL BACK. (0-25-0) (25-50-25)
2. GOAL IS INTENSITY, SCALE CLEAN AND JERK WEIGHT AS NEEDED IN ORDER TO ACHEIVE THIS.
3. HEATS OF 4. AS SOON AS PRIOR HEAT IS ON PROWLERS, START THE NEXT HEAT. IF PROWLER ISN’T A SPRINT, CUT DOWN DISTANCE TO 40 YARDS OR EVEN 30 YARDS IN ORDER TO MAKE IT A SPRINT.