15 December
CrossFit Vitality – CrossFit
Weightlifting
A: Metcon (4 Rounds for weight)
A1. 5 OHS
REST 20 SECONDS
A2. 20 YARD OHD LUNGES (10L – 10R)
(RED/BLUE)
REST 2M, X4
1. SCORE IS COMBINED LOAD FOR OHS SETS.
2. IF UNABLE TO OHS, SCALE TO FRONT SQUATS.
Metcon
B: “BIG AND SMALL” (AMRAP – Reps)
20M EMOM
WITH A PARTNER:
MIN 1: 80 YARD PROWLER SHUTTLE (90/50)
*BOTH CAN PUSH
*10 YARD TRIPS
*VERT DOWN/LOWHORIZONTAL BACK.
MIN 2: 15 HEAVY WB
(30/16)
MIN 3: 22/15 CAL ROW
MIN 4: MAX HSPU
1. SCALE HSPU TO PUSHUPS OR BOX PUSHUPS
2. SCORE IS TOTAL NUMBER OF HSPU
3. IF TEAMS MISS PROWLER/WB OR ROW MINUTE, THEY REST DURING HSPU MINUTE.
4. SCALE ROW AS NEEDED IN ORDER TO FINISH IF UNABLE TO COMPLETE 22/15.