28 JUNE
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (2 Rounds for time)
3 ROUNDS, FINAL 2 ROUNDS EACH FOR TIME:
6 OVER THE BOX JUMPS (24/20)
6 DL (225/125)
14/10 CAL ROW
RX+
6 OVER THE BOX JUMPS (30/24)
6 DL (275/155)
16/12 CAL ROW
SCALED
6 OVER THE BOX JUMPS/STEPS
6 DL (155/95)
12/10 CAL ROW
1. REST 3:00, X3
2. DL MUST BE U/B
3. ONLY LAST 2 ROUNDS COUNT. USE 1ST ROUND AS A 75-85% WARM-UP
Metcon
B: FEAR FACTOR (2 Rounds for reps)
6M AMRAP
500M/400M ROW BUY-IN
THEN W/REMAINING TIME
10 DEADLIFTS (225/155)
10 T2B
REST 2M
6M AMRAP
500M/400M ROW BUY-IN
THEN:
10 HEAVY SLAMBALLS
10 KBS
RX+ AIR BIKE BUY-IN
35/16
1. IF YOU CHOOSE RX+, YOU MUST DO RX+ FOR BOTH PARTS.
2. SCORE IS TOTAL REPS FOR BOTH PARTS. ROW COUNTS AS ZERO. 20 REPS PER ROUND IN EACH.
3. STAGGER 1/2 GROUP TO START ON PART 1 AND OTHER HALF TO START ON PART 2 IF NEEDED.