20 October
CrossFit Vitality – CrossFit
Strength/Skill
Metcon (No Measure)
COMPLETE 2 ROUNDS NOT FOR TIME:
6 TURKISH GET-UPS (3 EACH ARM)
MAX SET (-1) OF MUSCLE-UPS/C2B/CHIN OVER THE BAR/RING ROW HOLDS
20 COSSACK SQUATS ON SLIDERS (10 EACH LEG)
30 SECOND HOLLOW HOLD
1. STAGGER CLASSES TO START AT DIFFERENT STATIONS.
2. GOAL IS QUALITY OF MOVEMENT OVER REPS/LOADING.
Workout of the Day
“THE GRIND” (AMRAP – Reps)
EMOM FOR 15M
MIN 1: 10 DEADLIFTS (225/125)
MIN 2: 0-25-0-50-0 SHUTTLE WITH (30/20)
MIN 3: WALLBALLS (20/14)
*SCORE IS TOTAL WALLBALLS
*ANY MISSED ROUNDS, SUBTRACT 15 WALLBALLS FROM TOTAL.