16 December 2017
CrossFit Vitality – CrossFit
Workout of the Day
A: Metcon (AMRAP – Rounds and Reps)
With an 18:00 Countdown Clock:
200/150m Row Sprint x12
W/Remaining Time, Complete AMRAP of:
10 Heavy Slamballs (50/30)
10 Thrusters (95/65)
10 Heavy KBS
20 Yard Frogger (20)
*Rower must be re-set every sprint
*Score is rounds and reps
B: Metcon (AMRAP – Reps)
EMOM For 10m:
10yd Forward Seal/10yd BW Seal
5 Squat Jumps to High Target
AMRAP Clean and Jerks (95/65)
*Score is total number of C&J