4 January
Announcements
REMINDER – GYM WILL BE CLOSED SATURDAY, JANUARY 6TH FOR THE FUNDRAISER, “WOD TO REMEMBER”. ALL CLASSES WILL BE CANCELLED.
CrossFit Vitality – CrossFit
Warm-up
Workout of the Day
Metcon (AMRAP – Rounds)
EMOM FOR 40 MINUTES:
MIN 1: AIR BIKE
RX (12/6)
RX+ (15/8)
MIN 2: 7 BURPEES TO TARGET
MIN 3: CAL ROW
RX (12/8)
RX+ (15/10)
MIN 4: 1 TRIP PROWLER (90/50)
*VERT BAR/LOW HORIZONTAL
*ALTERNATE EACH ROUND
MIN 5: SKI-ERG
RX (12/8)
RX+ (15/10)
1. IF MISS A ROUND, TAKE AT LEAST ONE MINUTE OFF, MOST LIKELY NEED 2 MINUTES AND THEN JUMP BACK IN WITH SAME GROUP.
2. SCORE IS TOTAL ROUNDS COMPLETED.
3. IF MORE THAN 20 PEOPLE, PROWLERS WILL BE SHORT. DOUBLE THE WEIGHT AND HAVE 1-2 GROUPS OF 2 PUSH THE PROWLER TOGETHER FOR THAT STATION.