2 February
CrossFit Vitality – CrossFit
Strength/Skill
Metcon (3 Rounds for time)
120M/100M ROW
SUICIDE (0-25-0-50-0)
120M/100M SKI
REST 3M, X3
1. SCORE IS COMBINED TIME FOR EACH ROUND.
2. STAGGER INTO HEATS OF 5.
3. SHOULD BE ABLE TO STAGGER HEATS EVERY 30 SECONDS FOR CLASSES THAT 4-5 HEATS ARE REQUIRED.
4. SMALLER CLASSES OF 15 OR < CAN BE STAGGERED BY A MINUTE AND BE FINE.
Workout of the Day
STRANDED (2 Rounds for calories)
WITH A PARTNER:
PART 1:
WITH A 7M CLOCK:
5 ROUNDS:
7 POWER CLEANS (135/85)
7 SYNCHRONIZED BAR FACING BURPEES
*WITH REMAINING TIME COMPLETE AS MANY CALS ON ROWER AS POSSIBLE
2M TRANSITION
PART 2:
WITH A 7M CLOCK:
850/725M ROW
100 DU’S
MAX CALS ON ASSAULT BIKE.
*SCORE IS CALS
*IF NO DU’S, SCALE TO 200 SINGLES
1. SCORE=ROW CALS + ASS BIKE CALS
2. 1/2 TEAMS START ON PART 1, OTHER HALF START ON PART 2.