26 September
CrossFit Vitality – CrossFit
Strength/Skill
A: Metcon (No Measure)
A1. 5 SQUAT JUMPS TO HIGH BAR AS AGGRESSIVE AS POSSIBLE
REST 20 SECONDS
A2. 5 BACK SQUATS FOR SPEED (185/105)
*GOAL IS TO HAVE SPEED OUT OF THE HOLE. DESCENT DOESN’T HAVE TO BE AS FAST, BUT EXPLODE OUT OF HOLE.
REST 20 SECONDS
A3. 5 SEATED BOX JUMPS (AS HIGH AS COMFORTABLE)
REST 20 SECONDS
A4. 30 YARD PROWLER SPRINT
*DOWN 15, BACK 15
*UNLOADED, HIGH HORIZONTAL ON WAY BACK.
REST 3:45, X3
1. STAGGER AS NEEDED. PROWLERS WILL ONLY TAKE ABOUT 20 SECONDS SO DON’T WORRY IF YOU GET A LITTLE MORE REST THAN 20 SECONDS BEFORE HITTING THE PROWLER. USE ONLY 2 PROWLERS.
2. BACK SQUATS COME FROM THE RACK.
Metcon
B: PENNYWISE (Time)
FOR TIME:
ROW 60/50 CALS
30 BURPEES TO (6″) TARGET
1. TWO HANDS MUST TOUCH TARGET ROUGHLY 6″ ABOVE REACH.